Thursday, January 21, 2010

Troika of 4

Tuesday 1.19.10
AM: core
PM: 12.5 miles in 78:33
Did a progression run. I broke it into thirds, or troikas. Four miles easy, four miles pretty good, four miles pretty hard. I didn't keep splits for the first troika, but I did for the final two.

5 - 6:21
6 - 6:10
7 - 6:06
8 - 5:59
9 - 5:48
10 - 5:38
11 - 5:31
12 - 5:25

Working hard and feeling good for that last deuce. Achieved exactly what I wanted to in this workout. It was one of those runs where you really feel like you're getting fit.

Wednesday 1.20.10
AM: chiropractor appt
PM: indoor trainer 70 mins (bike)
The good doctor said that things were looking just fine. Be careful w/ the increased intensity. Ice and stretch but don't stretch too much. He pointed out a couple of areas to keep on the radar.

Thursday 1.21.10
AM: core
PM: 10 miles in 73:06
I'm calling this one ten even though it wasn't measured. Out the door late for this one. Darkness got me off the trails earlier than I wanted, but it was probably for the best. Ate lunch late and could feel it a little bit. I was moving best at the end after a sluggish start. Ended w/ a 6:37 split and it felt like a cupcake. A good sign.

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