Tuesday, June 26, 2007

week of 25 June

Mo - 4.1
Nbhrd loop and a half.

Tu - 10.3
lake A + spur. Missed the turnoff for the flagpole and guessed the extra. Worst wx all year. 70/69.

We - 4.5
Ridgecrest, CA. 4.5 mile out and back from the hotel. 64/27 (low dew pt. It's the desert!) and about 70/27 at the end. (High that day was 102.)

Th - 11.0 miles
Did the same 2.25 out. Then did three total loops around a block that's right at 2.00 miles around. One of the streets was a gravel road. I did half the block (out + half = 31:24@132) then did a "tempo" of sorts for a full block (16:27/153, 8:14 pace), jogged one street (4:42/144), did another full block tempo but a little faster (15:13/166, 7:37 pace, was low 170s after plateauing), jogged one street (4:28/155), and then went back to the hotel a different route (2.75 miles, 25:27/146).

Fr - Rest
travel back from CA

Sa - 3.46
running late for a swim meet so I added a little extra to one nbhrd loop

Su - 18.4
Felt good to do this. Ran it the way I did in the spring (although not quite as fast). Humidity was low, but it was fairly warm. 70/52 at the start, 76/49 at the end. Felt my hamstring on the 3rd and 4th laps, but it wasn't bad. It seems like the lower mileage, but more intense Benji plan is helping my leg. I also used the 172 bpm podcast for working on my stride during the 3rd lap. I need to do that more often. I swam in the evening with the kids and a few laps. Maybe 15 minutes of getting my heart rate up.

Feel like I'm coming around this week.

51 miles
wp 7-1 234 + 16 = 250
wp 7-2 85 + 35 = 122

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