easy highlands... about 32 from stopsign and back (call it 4.5)
6x100 m strides on turf on 18-15 seconds
a few core excercises.
hammy a little dodgy, but ok.
Wednesday, September 30, 2009
Tuesday, September 29, 2009
hills
8/18/09 3:45, 3:35, 3:25, 3:21.
3:25, 3:20, 3:25, 3:18, 3:15. good 1:30-2:00 rest. maybe best ever. hammy a little tight from cramping sunday.
3:25, 3:20, 3:25, 3:18, 3:15. good 1:30-2:00 rest. maybe best ever. hammy a little tight from cramping sunday.
Tuesday, September 22, 2009
1000s
9/29/2005 3:42, 3:49, 3:49, 3:49, 3:34.
10/3/2005 3:41, 3:38, 3:38, 3:40, 3:30
9/20/2006 3:37, 3:25, 3:21, 3:20, 3:16, 3:16
9/19/2007 3:45, 3:35, 3:30, 3:25, 3:30. Plus 2km warmup, 1.5 km cooldown.
9/26/2007 3:40 3:35 3:30 3:25 3:30 3:40 plus 2km warmup, 2 kim cooldown.
9/22/20009 3:25, 3:21, 3:15, 3:11, 3:20, 3:25
I don't know. arguably better than ever.
10/3/2005 3:41, 3:38, 3:38, 3:40, 3:30
9/20/2006 3:37, 3:25, 3:21, 3:20, 3:16, 3:16
9/19/2007 3:45, 3:35, 3:30, 3:25, 3:30. Plus 2km warmup, 1.5 km cooldown.
9/26/2007 3:40 3:35 3:30 3:25 3:30 3:40 plus 2km warmup, 2 kim cooldown.
9/22/20009 3:25, 3:21, 3:15, 3:11, 3:20, 3:25
I don't know. arguably better than ever.
Monday, September 14, 2009
fine wine...
2009 (sep 13) 5:50, 5:40, 5:45, 5:45, 5:50 (2:30 rest. best set ever)
2009 (2:15 rest) 5:52, 5:52, 6:00, 6:04, 6:35 (last was at tempo rate).
2008 (3 minute rest) 6:10, 6:00, 5:50
2007 (don't know the rest) 6, 5:55, 5:50, at 5:57.
2006 (don't know the rest) 6:18, :15, :15, :05, :10.
2009 (2:15 rest) 5:52, 5:52, 6:00, 6:04, 6:35 (last was at tempo rate).
2008 (3 minute rest) 6:10, 6:00, 5:50
2007 (don't know the rest) 6, 5:55, 5:50, at 5:57.
2006 (don't know the rest) 6:18, :15, :15, :05, :10.
Saturday, September 12, 2009
Thursday, September 10, 2009
thursday
wednesday, did a 4 mile run. is that it? oh, biked a bit, walked a couple k to set a course. lots of work work.
thursday, 3.5 mile run, then 4 intervals on the bike of 3 min each. say another 10 miles of just whomping around. friday, i'll run short, bike if i can, and lift.
saturday i'll run long. sunday i'll lift, but otherwise take it easy.
monday hard miles interval set. going for 5-6 this time...
thursday, 3.5 mile run, then 4 intervals on the bike of 3 min each. say another 10 miles of just whomping around. friday, i'll run short, bike if i can, and lift.
saturday i'll run long. sunday i'll lift, but otherwise take it easy.
monday hard miles interval set. going for 5-6 this time...
Tuesday, September 08, 2009
miles
2009 (2:15 rest) 5:52, 5:52, 6:00, 6:04, 6:35 (last was at tempo rate).
2008 (3 minute rest) 6:10, 6:00, 5:50
2007 (don't know the rest) 6, 5:55, 5:50, at 5:57.
2006 (don't know the rest) 6:18, :15, :15, :05, :10.
we're repeating the workout next monday.
goal is 6 down to 5:(anything faster than 5:50)
2008 (3 minute rest) 6:10, 6:00, 5:50
2007 (don't know the rest) 6, 5:55, 5:50, at 5:57.
2006 (don't know the rest) 6:18, :15, :15, :05, :10.
we're repeating the workout next monday.
goal is 6 down to 5:(anything faster than 5:50)
Sunday, September 06, 2009
today...
my house, highlands loop white road loop. 1:37 or 1:38 or so.
11 or 12. i think. have no idea of pace, or distance...
11 or 12. i think. have no idea of pace, or distance...
Saturday, September 05, 2009
recentstuff.
team time trial: 12:43 possible slightly longer (i.e., course was fully marked this time). had asthma, now have inhaler, will redo TT soon for check.
today, 6 mile-ish 'highlands loop' with time of 50:00 even. Very slow out, breezed in (12 min over 1.55 course) in the desired 147-155 HR.
Metatarsalgia flared up.
11 miler tommorrow.
today, 6 mile-ish 'highlands loop' with time of 50:00 even. Very slow out, breezed in (12 min over 1.55 course) in the desired 147-155 HR.
Metatarsalgia flared up.
11 miler tommorrow.
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