12 weeks to Tacoma

Week 13 done:

Date	Miles	Pace	BPM	WHR%	Cad	Elev+	Elev-	YPB
2013-02-05 Tue	6.3	9:01	135.7	73.54	87.2	48.2	49.2	1.483
2013-02-06 Wed	9.1	9:16	124.6	64.42	86.7	31.5	32.5	1.530
2013-02-07 Thu	4.7	8:55	135.5	73.32	88.2	17.2	18.2	1.499
2013-02-09 Sat	5.0	9:22	123.7	63.68	85.7	0.0	0.0	1.523
Summary	25.2	9:09	129.1	68.13	86.9	96.9	99.9	1.511

Tuesday: 6x800s w/2:00 active recoveries at sub-7:45 pace (YASSOS). I was feeling pretty good. The worst one was the fourth. Around that time I start to lose count ;) I use the split count to keep track.

2013-02-05 Tue
Split	Time	Miles	Pace	HR	Cad	Elev+	Elev-	YPB
1	585.1	1.00	9:45	118.0	86.0	4.1	3.4	1.532
2	105.5	0.18	9:58	121.0	85.0	8.2	0.0	1.501
3	243.0	0.52	7:46	140.0	91.0	0.0	7.6	1.609
4	120.9	0.19	10:32	128.0	84.0	2.1	0.0	1.314
5	229.1	0.50	7:38	144.0	91.0	10.5	0.0	1.619
6	128.3	0.19	11:03	130.0	82.0	0.0	3.1	1.217
7	224.1	0.50	7:29	145.0	91.0	0.0	7.7	1.611
8	120.4	0.18	10:56	133.0	82.0	2.1	0.0	1.218
9	226.9	0.50	7:38	145.0	91.0	12.9	0.0	1.615
10	119.9	0.16	12:17	132.0	78.0	2.0	2.1	1.088
11	229.3	0.51	7:27	145.0	91.0	0.0	9.5	1.619
12	121.1	0.17	12:10	129.0	77.0	0.0	4.3	1.111
13	226.0	0.48	7:47	147.0	91.0	5.3	1.0	1.546
14	127.7	0.19	11:28	130.0	78.0	0.0	3.1	1.174
15	581.9	1.00	9:41	126.0	85.0	1.0	7.4	1.437
16	21.7	0.03	11:10	119.0	83.0	0.0	0.0	1.324
Sum	00:56:50	6.3	9:01	132.8	87.2	48.2	49.2	1.483

The 800 split YPBs are better than last weeks a bit. Getting fitter..

Afterwards I was jogging home and had to sprint for the walk light at the one big street I have to cross..I could see it counting down as I approached and so I went for it...I did probably a 50 meter all-out sprint...felt good actually. The pace for split 15 would have been in the 11:00's if not for that sprint ;)

The next day (Wed) I decided to run a fairly fast base pace run because my weekend runs are going to be a bit of a mess due to travel, so I'm trying to make the midweek runs pretty hard.

2013-02-06 Wed
Split	Time	Miles	Pace	HR	Cad	Elev+	Elev-	YPB
1	568.9	1.00	9:28	144.0	86.0	4.1	2.2	1.291
2	565.3	1.00	9:25	123.0	87.0	5.8	13.1	1.517
3	575.3	1.00	9:35	125.0	87.0	0.0	9.6	1.464
4	571.9	1.00	9:31	122.0	86.0	0.0	0.0	1.514
5	563.1	1.00	9:23	123.0	86.0	2.1	3.3	1.525
6	551.2	1.00	9:11	119.0	86.0	2.4	2.1	1.611
7	553.6	1.00	9:13	125.0	86.0	0.0	0.0	1.526
8	537.4	1.00	8:57	131.0	88.0	9.6	0.0	1.509
9	525.3	1.00	8:45	128.0	88.0	6.4	2.2	1.576
10	74.1	0.14	8:58	132.0	87.0	1.0	0.0	1.492
Sum	01:24:46	9.1	9:16	126.7	86.7	31.5	32.5	1.530

Thursday: 3 miles of a fast half marathon-ish pace.

2013-02-07 Thu
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	9:41	146.0	81.97	86.0	1.1	5.3	1.243
2	1.00	8:16	136.0	73.77	90.0	0.0	10.8	1.558
3	1.00	8:17	140.0	77.05	90.0	0.0	0.0	1.515
4	1.00	8:19	140.0	77.05	89.0	4.4	2.1	1.513
5	0.70	10:28	124.0	63.93	85.0	11.8	0.0	1.370
Sum	4.7	8:55	137.8	75.24	88.2	17.2	18.2	1.499

The rest of the week Toni and I were in Park City on a long weekend skiing vacation.
We skied 4-6 hours per day on pretty nice packed powder. I have not skied such long trails so many times and at such high speeds in a while!

After Saturday's skiing I actually went down to the hotel treadmill and put in a 5 mile run. I'm not sure how accurate my foot pad is, it was definitely optimistic compared to the treadmilll display. On the other hand my feeling was about right. At 7000' though the HRs should probably have been higher...who knows?

2013-02-09 Sat
Split	Miles	Pace	HR	% WHR	Cad	Elev+	Elev-	YPB
1	1.00	9:25	124.7	64.47	88.0	0.0	0.0	1.498
2	1.00	9:09	125.0	64.75	87.0	0.0	0.0	1.537
3	1.00	9:21	123.0	63.11	85.0	0.0	0.0	1.529
4	1.00	9:19	123.0	63.11	85.0	0.0	0.0	1.535
5	1.00	9:32	123.0	63.11	84.0	0.0	0.0	1.500
6	0.05	10:37	120.0	60.66	73.0	0.0	0.0	1.380
Sum	5.0	9:22	123.7	63.68	85.7	0.0	0.0	1.523

Summary:  a low mileage week at 25 miles, but posed for a roaring hard week 12!.