Mo - easy + Magill drills 4.25 0:41:36 9:47
Tu - track 8.23 - 200-400-800-200-400-800-400 @ 10k, w/400 rest
We - easy 9.88 1:27:01 8:49 142 (71%)
Th - TM Easy 6.00 0:58:30 9:45
Fr - easy 3.91 @ 9:29 -- found new trail, not really runnable
Sa - 0.7 wup, 10k race in 41:01 -- crazy windy (24 gusting to 43)
Su - TM Easy 6.00 @ 9:45
This Week 45.26 6:37:38 8:47
Tuesday's workout
200-400-800-200-400-800-400 @ 10k, w/400 rest
4:00/k would be 48/96/3:12
Started too slow, ended too fast
49, 101, 3:15, 47, 95, 3:09, 94
Rests between 2:07 and 2:13
Pretty windy, but felt pretty easy. Max HR was 176 (on last 800).
Wednesday, February 23, 2011
Saturday, February 19, 2011
By George 10k
http://www.runningfreeonline.com/Profile/Activity/ActivityId/483804/UserName/greg
41:00 for 10k this morning. The race was on Hains Point which is a peninsula separating the Potomac and Anacostia rivers, which is super flat and super fast... except when it's windy.
.. High Wind Warning remains in effect until 9 PM EST this
evening...
... Wind Advisory has expired...
The Wind Advisory is no longer in effect. A High Wind Warning
remains in effect until 9 PM EST this evening.
* Timing... 5 am to 9 PM... with the strongest winds between 10 am
and 5 PM.
* Winds... northwest 20 to 30 mph. Wind gusts up to 60 mph.
* Impacts... be prepared for power outages... and downed trees and
large branches. Ensure loose objects on your property are
secured or brought inside.
The wind was absurb. Double out and back course -- down Anacostia side, up Potomac side and back for 5k and do it again for 10k. I was running with these two girls and when we turned up the potomac side, it's like someone hit them in the stomach with a cannonball they shot back so fast. One time I was glad to have a few extra pounds. It was even worse the second time around. Laugh out loud wind guest ground you to a halt and you had to lean to the left just to stay upright.
Despite the 41:00, I think this was a pretty good race for me. I had more power in the last mile and ran a 20:24/20:36 splits (based on 5k turnaound cone). Splits were (in km)
Time Split time Distance Split pace Avg. HR
03:55 3:55 1.00 3:56 224 (112%)
07:55 3:59 2.00 4:00 237 (119%)
12:06 4:10 3.00 4:11 206 (103%)
16:00 3:54 4.00 3:54 181 (91%)
20:04 4:03 5.00 4:03 189 (95%)
24:04 4:00 6.00 4:00 185 (93%)
28:02 3:57 7.00 3:58 181 (91%)
32:19 4:17 8.00 4:17 181 (91%)
36:16 3:57 9.00 3:57 181 (90%)
40:29 4:12 10.00 4:12 181 (90%)
41:00 0:30 10.13 3:50 181 (91%)
HRM goofed up for the first few k, but you can see the wind after that 3:54/181 followed by 4:03/189. My HR was quite low for the end of a 10k (181 versus 188-190), so I may have dogged it a bit after I wasn't going to get sub-40. The good news is that my training seems to be going well. I honestly think if today were calm I'd have clicked off some pretty easy sub-4:00 k's in the beginning and made it at least very close.
week of 7 February
10.00mi - 1.6hrs 38.69mi - 5.9hrs |
Mo - 6 easy. 1 hill sprint and decided wasn't up to it
Tu - 8 on TM including 8 x 1' @ 8mph 6 deg grade with 1' rest
We - 10 easy
Th - rest forced by work
Fr - 8.5 on TM including 15' @ 6:58, 5' rest, 5' @ 6:31, 3' rest, 5' @ 6:31
Sa - 6 easy in afternoon b/c of swim meet
Su - 10 easy after swim meet
Friday, February 11, 2011
week of 31 January
- Mo - tm 6 @ 10:00
- Tu - tm 8.5 fartlek including 15 x 1' @ 9.0 - 9.5 mph
- We - outside! 9.93 @ 9:11
- Th - tm 6 @ 9:40
- Fr - tm threshold 10 @ 8:39
- 30' @ 6-6.6 mph (10: - 9:00), 15' @ 8.6 mph (6:58), 5' @ 6 mph (10:00), 15' @ 8.6 mph (6:58), 20+ @ 6 mph
- Sa - tm 6 @ 9:28
- Su - tm fartlek 12 @ 8:59 including 2 sets of of 5 x 1' @ 9mph (6:40) w/1' recovery, 1 set of 5 x 2' @ 9mph, 5' rest between all sets, then 5 x 20' at 10mph (6:00) with full recovery
Lots of stuff going on at work. Diet suffering and putting on weight.
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