Monday, September 19, 2011

Recovery week - ended hard

This past week was a big travel week for me filled primarily with easy/shorter runs.  It ended (Fri/Sat) with some effort beyond what I was supposed to do...but i survived.

Monday 12 Sept 2011

Plan: off
actual: 3 mile run in Boston Massachusetts

I was on a business trip to Boston and woke up at 6 am and did a short run around the Boston Commons. It was cool and clear - very pretty way to start the week. 3.5 km @ 6 min/km.  Walked around just to look around too.  I had a meeting in Woburn, followed by a flight to Pittsburgh PA and another meeting...followed by a flight to Austin TX and bedtime.


Tuesday 13 Sept 2011

Plan: 3 mile run
actual: 9 km at 5:20/km run in Austin TX

I flew to Austin TX late at night on Monday and woke up an ran around the lake. it was HOT in Austin that time of day, they've had 000 temps for the last 85 days. I did the run rather faster/longer than planned as there was a lot of running.  I did a couple KM in the 4:45 pace too.


Wednesday 14 Sept 2011

 Plan: 3 mile run
actual: 1 hour in gym elliptical trainer

I was in St. Louis, MO, and it was pouring rain, cold and dark at 6 am.  Our meeting in St. Louis was at 8 am, so I had little time to do more

Thursday 15 Sept 2011
Plan: off
actual: 1 hour on elliptical machine at home

Very easy workout to keep moving

Friday 16 Sept 2011

Plan: 10 miles easy
actual: 17 km run with Caron. 

MUCH harder than planned.  I was totally wiped out after that run with her.  We ran up/around sage canyon, down el camino real, out to the beach, up the DM heights road, up and over the top...etc.  HR went up to 172 up the hill! I was really feeling that and she was pushing me to keep up, but she dropped me finally when we finished at the turn to Carmel Country road and back to the PAC.

Splits:

KILOMETER TIME AVG. PACE AVG. HR
15:285'28"/km120bpm
211:396'11"/kmn/a
317:225'43"/kmn/a
422:044'42"/km155bpm
526:474'43"/kmn/a
631:234'36"/km154bpm
735:494'26"/km143bpm
840:284'39"/km158bpm
945:084'40"/km152bpm
1050:034'55"/km153bpm
1155:035'00"/km157bpm
121:00:445'41"/km157bpm
131:06:496'05"/km154bpm
141:11:244'35"/km153bpm
151:15:344'10"/km164bpm
161:20:395'05"/km160bpm


Saturday 17 Sept 2011

Plan: 3 hour bike, 10 mile run
Actual: 3:15 50 mile elfin forest ride, 15 km run

The ride was very easy:



Moving Time: 3:14:35




Avg Moving Speed: 15.8 mph
Max Speed: 38.3 mph
Speed
Pace
Elevation
Elevation Gain: 3,120 ft
Elevation Loss: 3,143 ft
Heart Rate
Avg HR: 120 bpm
Max HR: 154 bpm



The run was very hard: 1:27 min, 5:40/km, HR average 140...but harder than than that looks!

I bonked on the run as I'd been holding back eating.  Slow, but a real killer.



Sunday 18 Sept 2011

Plan: 2K swim
Actual: nothing.