Today was my last full day of exercise prior to the Cascade Crest 100. From here I ease into the weekend.
At the gym my first exercise was really tough but everything else went okay. Ironically, that first one sometimes kills my back (which it is supposed to strengthen)...
My bike commute was nice, my legs still feel good and fresh. Bonus. That's exactly how they should feel.
At the Fleet Feet Sports Tuesday night run I resolved to try and hang with the leaders (which was just Joe Creighton today) and it worked until we got to the Arboretum. Then Joe proceeded to run at least 30 seconds per mile faster than I could and pulled away to finish about three minutes faster than me. Oh well, I have done zero intervals/speed work/tempo runs and today was still one of my better times for this loop.
On the upside I got to run with Brian Morrison once Joe dropped me and we chatted about Cascade Crest pretty much all the way back to the shop. He wished me well which was very nice.
Because of my early efforts in the run I had to slow down a little more than I would have liked on the hill and was pretty gassed cresting in Volunteer Park but still managed a reasonable closing speed. I did get my heart rate up to 169 on the hill which means I was working pretty good.
| Sleep | 6 | ||||||||||||||||||
| Waking HR | |||||||||||||||||||
| Body Weight | 6:00 AM - 179 lb. | ||||||||||||||||||
| Body Fat | |||||||||||||||||||
| Breakfast | |||||||||||||||||||
| Lunch | |||||||||||||||||||
| Dinner | |||||||||||||||||||
| Workout Food | water | ||||||||||||||||||
| Injuries | |||||||||||||||||||
| Therapy | |||||||||||||||||||
| Time of Day | core - 5:30 AM stretching - 6:15 AM run - 6:00 PM | ||||||||||||||||||
| Workout Type | core - strength run - tempo | ||||||||||||||||||
| Weather | upper 70s, sunny, dry, light wind | ||||||||||||||||||
| Course |
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| Results | |||||||||||||||||||
| Time | run - 45:20 | ||||||||||||||||||
| Distance | 6.1 miles | ||||||||||||||||||
| Pace | 7:25 min/mile | ||||||||||||||||||
| Equipment | run - Brooks Launch, Garmin Fenix commute - Raleigh Mojave 8.0, Garmin Edge 500 | ||||||||||||||||||
| Clothing | run - Injinji Run Original Weight Mini-Crew, Brooks Infinity Short III, sleeveless active T |
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