Slow&Steady Blog

my training blog my training calendar my training reports Planned training log

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Tuesday - November 20

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.

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Monday - November 19

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.

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Sunday - November 18

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

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Saturday - November 17

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.

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Friday - November 16

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.

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Thursday - November 15

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Wednesday - November 14

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....