Run
  • 32m 51s
  • 3.88 miles
  • 08m 28s /Mi
Fartlek this morning, 10 min warm up at 10k pace, the 8/6/4/2 at increasing pace, last two minutes at pretty much a full-on sprint.  Times were all real rough estimates, as it was really, really dark out this morning (no moon), and I didn't want to fuss with my watch trying to do splits.

Swim
  • 23m 07s
  • 950.00 yards
  • 02m 26s /100 yards
First swim in a while....  No real attempt to go fast, just trying to make sure i still remembered how to swim. 

Run
  • 42m 24s
  • 4.97 miles
  • 08m 32s /Mi
Started out slow (stiff legs) and then tried to pick up the pace after the half way point.  Little bit of right knee pain at the end, so I guess I'm pushing myself a little too hard with the build-up in hills, speed work and mileage.

  • Health data: RHR: 57
Bike
  • 56m
  • 16.50 miles
  • 17.68 Mi/hr
Easy recovery ride, after my long hill run yesterday - everything was pretty stiff starting out, but loosened up ok by the end - actually felt good once I got off the bike.

Run
  • 1h 50m 03s
  • 10.87 miles
  • 10m 07s /Mi
First time up Humboldt - a pretty good, about 4 mile constant climb, almost 800 feet up, then turn around and come back down 800 vertical feet.  Spectacular evening run, took off around 4:30, watched the moon come up and the lights of the valley come on. 

Run
  • 24m
  • 3.00 miles
  • 08m /Mi

Mile or so of warm up, then a 1 mile track workout - 1'44", 1'46", 1'48", 1'36", for a total of 6 minutes, 54 seconds.

I was really disapponted with this time - so I did one more lap to see is I could "crank it up".  First half of the lap went well, then the heart rate spiked and I slowed down - total 440 time of  1'26".

Another mile or so of warm-down....

slow&steady's Training Log


 November 2007 
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