Run 12m 30s 1.61 miles 07m 46s/Mi
6:00 AM CAtrackwarmup
Climb: 72 feet
warmup before track workout
Run 28m 52s 4.25 miles 06m 47s/Mi
6:15 AM
6:00 1600
3:05 400 jog
5:49 1600
8:02 400 jog + 1200 run w/ Paul
rest for a few minutes...
5:54 1600
Ran with Rob, Dan, Kevin, Gregg for the mile repeats.
Kinda fragmented runs, but I wanted to run with Paul too since he invited me.
Tuesday, June 24, 2008
Monday, June 23, 2008
Sunday, June 22, 2008
Sunday long run in Umstead
Run 1h 28m 37s 11.62 miles 07m 38s/Mi
6:30 AM
The fast group...Harrison Entrance to Sal's Branch loop and back. I felt great for about 5/8 of this run, but my left calf started to tighten up after the single track, and I backed off the pace. We were MOVING through Sal's. Great run. I was cooked at the end. Highest mileage week in a while.
For future reference, it's 4.5 miles from the Harrison gate to Sal's Branch trailhead, so an out and back would be 9 miles. Sal's loop is 2.62 miles, so the full out and back plus loop is 11.62. A good alternative middle-distance run to go with the established 10 from BTN to Trenton and back, 14 around the Turkeys, and 20 out and back through the Turkeys (up to Graylyn gate). I enjoyed this route.
6:30 AM
The fast group...Harrison Entrance to Sal's Branch loop and back. I felt great for about 5/8 of this run, but my left calf started to tighten up after the single track, and I backed off the pace. We were MOVING through Sal's. Great run. I was cooked at the end. Highest mileage week in a while.
For future reference, it's 4.5 miles from the Harrison gate to Sal's Branch trailhead, so an out and back would be 9 miles. Sal's loop is 2.62 miles, so the full out and back plus loop is 11.62. A good alternative middle-distance run to go with the established 10 from BTN to Trenton and back, 14 around the Turkeys, and 20 out and back through the Turkeys (up to Graylyn gate). I enjoyed this route.
Saturday, June 21, 2008
Saturday morning ride
Bike 1h 28m 23s 29.90 miles 20.30 Mi/hr
5:45 AM old1harrisbeavertody
Climb: 1020 feet
Early morning ride with Paul and Chris. Good ride, 1 mile pulls. All good until I hit the bridge on Friendship and I lost a GU2O bottle (full of GU2O...). Still, a good ride, strong hill-climbing today.
5:45 AM old1harrisbeavertody
Climb: 1020 feet
Early morning ride with Paul and Chris. Good ride, 1 mile pulls. All good until I hit the bridge on Friendship and I lost a GU2O bottle (full of GU2O...). Still, a good ride, strong hill-climbing today.
Friday, June 20, 2008
Thursday, June 19, 2008
Thursday afternoon run
Run 54m 09s 7.44 miles 07m 17s/Mi
6:30 PM
Same run as the other night, a little quicker tonight. No more running until the weekend.
6:30 PM
Same run as the other night, a little quicker tonight. No more running until the weekend.
Wednesday, June 18, 2008
Wednesday morning run
Run 40m 5.00 miles 08m/Mi
5:15 AM
A bit of a recovery run. this one was painful though. Poor rest, two beers at dinner, and a hard run yesterday are not helpful.
5:15 AM
A bit of a recovery run. this one was painful though. Poor rest, two beers at dinner, and a hard run yesterday are not helpful.
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