Wednesday
The "O" trail, where live roots suddenly reach out and grab you......
Ran a double loop of the O trail tonite as a training run, not top speed but proabably 85% or so because of the speed work last night. I ran with my daughter, her boyfried(also my friend) and Deacon the trail running dog (boy can this Puggle run the trails!)
It was actually quite an enjoyable run and I think I am finally starting to get familier with the terain. I had enough energy to jump some of the rock crops and sail over downed trees. Most important....there were no bugs!!
4.8 miles
heart rate 130-146
09/01/09
Tuesday
I thought this was cool as I came out of the woods at Pineland, it looked like the moon was part of the road lamp.
Again I ran my track workout at pineland. The funny thing was that I had planned to skip the intervals and just run a 5 or 6 miler at good work out speed. Well after the first two miles, I was feeling pretty good and decided to do the intervals also.
Track: 2 miles @85%, 8x400 sprints at 110% with 100 recovery, two miles @85%.
I knew the 400s would probably be irratic as there were many ups and downs on the back trails of pineland, but it actually worked out pretty good. I am sure it was much more of a workout than I would have gotten at a flat track.
2.08 miles @18:45
9 minute pace ...146-157 heart rate
half mile easy recovery...10:56p 133-151
Intervals:
400...7:03p...144-161
400...6:54p...145-158
400...7:57p...144-161
400...9:05p...153-163(mostly uphill)
400...8:18p...152-164(more uphill)
400...6:55P...150-178(mostly downhill)
400...7:21p...141-158
400...7:08p...148-163
2 mile@ 20:14...10:07p...140-157
Total including the 100 recoveries between the sprints 7.2 miles
2 comments:
Great O trail run Kevin. My 3rd time on that trail (run last saturday with the TMs) was, indeed, a charm. I also like doing intervals on trails, but tend to do longer (1000-1600m) than shorter. A potential problem is the pounding on the downhills, particularly steep ones like the rollercoasters at Pineland. And good eye on the lamppost.
Double O?!?!?!? That just ain't right.
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