Tuesday, January 12, 2010

More hay in the barn

M- Wal-Mart Corridor 19 6.0 mi 54:45, felt ok, pretty tired, ran w/ Paul, 10x80m strides after
Tu- 6x0.8 mi around Settlers Green Outlets 4.0 mi wu 37:34 w/ Roger, 4:38 4:28 4:33 4:33 4:30 4:28, shooting for 4:24-4:32, felt good, legs stiff during wu, 0.8 cd, 11.1 total
W- 7.5 roads N. Conway 58:03, felt ok, quads tired, ballisatic exercises after
Th- AM: Wal-Mart Corridor 19 6.0 mi 51:36, felt ok, felt good, ran easy w/ Paul
PM: 5k snowshoe hard run, 4.0 mi wu w/ Roger on roads 36:41, hard 5k on Whitaker Woods Fun Run course in 21:46 (7:01 pace), I run this course hard in the summer in around 17:00, about 2/3 groomed, felt good
F- Wal-Mart Corridor 19 6.0 mi 53:32, felt ok, quads dead, ran w/ Paul, skipped hill sprints
Sa- Switchback Way (Jackson) Hill Workout (avg 9% grade, parts much steeper), 3.0 mi wu 22:28, 2 min up, 1:30 down, 3 min up, 1:45 down, 4 min up, 3 min down, 5 min up, 1.7 mi cd, ok workout, legs felt like wooden posts on wu, made it to last utility pole before Juniper Way in 21:00, would like to use this road again.
Su- 3 hour classical ski on Hall Trail (+/-1000 ft elevation gain) w/ Jess, no run

Totals: 51 miles, 10.0 hours. Pretty good week. Didn't get the long run in on Sunday, but I wasn't sitting on my butt eating potato chips either. Quads have been heavy all week, but I've been snowshoeing a lot and been doing a good amount of quality too. Nothing hurts though so that is good. Might race the Feel Good Farm snowshoe race this weekend. Not sure yet.

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