Monday, February 11, 2013

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       TimeMiles  Pace     HR  CadElev+Elev-   YPB
1585.11.009:45118.086.04.13.41.532
2105.50.189:58121.085.08.20.01.501
3243.00.527:46140.091.00.07.61.609
4120.90.1910:32128.084.02.10.01.314
5229.10.507:38144.091.010.50.01.619
6128.30.1911:03130.082.00.03.11.217
7224.10.507:29145.091.00.07.71.611
8120.40.1810:56133.082.02.10.01.218
9226.90.507:38145.091.012.90.01.615
10119.90.1612:17132.078.02.02.11.088
11229.30.517:27145.091.00.09.51.619
12121.10.1712:10129.077.00.04.31.111
13226.00.487:47147.091.05.31.01.546
14127.70.1911:28130.078.00.03.11.174
15581.91.009:41126.085.01.07.41.437
1621.70.0311:10119.083.00.00.01.324
Sum00:56:506.39:01132.887.248.249.21.483


























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
SplitTimeMiles  Pace     HR  CadElev+Elev-    YPB
1568.91.009:28144.086.04.12.21.291
2565.31.009:25123.087.05.813.11.517
3575.31.009:35125.087.00.09.61.464
4571.91.009:31122.086.00.00.01.514
5563.11.009:23123.086.02.13.31.525
6551.21.009:11119.086.02.42.11.611
7553.61.009:13125.086.00.00.01.526
8537.41.008:57131.088.09.60.01.509
9525.31.008:45128.088.06.42.21.576
1074.10.148:58132.087.01.00.01.492
Sum01:24:469.19:16126.786.731.532.51.530




















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


2013-02-07 Thu
SplitMiles  Pace     HR% WHR  CadElev+Elev-   YPB
11.009:41146.081.9786.01.15.31.243
21.008:16136.073.7790.00.010.81.558
31.008:17140.077.0590.00.00.01.515
41.008:19140.077.0589.04.42.11.513
50.7010:28124.063.9385.011.80.01.370
Sum4.78:55137.875.2488.217.218.21.499














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
SplitMilesPaceHR% WHRCadElev+Elev-YPB
11.009:25124.764.4788.00.00.01.498
21.009:09125.064.7587.00.00.01.537
31.009:21123.063.1185.00.00.01.529
41.009:19123.063.1185.00.00.01.535
51.009:32123.063.1184.00.00.01.500
60.0510:37120.060.6673.00.00.01.380
Sum5.09:22123.763.6885.70.00.01.523













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




1 comment:

  1. Nice 800 paces! Jealous of the Park City trip, I LOVE skiing!

    ReplyDelete

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