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Saturday January 9th, 2010: 9.6 miles
AM: 0 miles
PM: 9.6 miles Rock Creek Wandered around Rock Creek with Atticus - pretty much blew out my r. quad 6 miles in and had to walk to the last 1.5 - lame. Maybe hit the bike the next few days and avoid hilly trails for a while.
Avg. pace: 7.28 avg. HR 135
Friday January 8th, 2010: 8 miles
AM: 0 miles
PM: 8 miles treadmill Treadmill after school - 8 miles in 56:45 - 6:50 pace for the last 5 miles. Pretty relaxed, right quad a little sore the last 2 miles, but nothing bad. Almost bit it hard at one point, fortunately there was only one student in the weight room.
Thursday January 7th, 2010: 6 miles
AM: 0 miles
PM: 6 miles Dragon
Wednesday January 6th, 2010: 5.5 miles
AM: 0 miles
PM: 5.5 miles Parkwood out beech (l), back on parkwood - nice to see this loop was 4.99 on the GPS - avg. 8:30 pace with Diana - hr. 120. Took it very easy, legs and right quad still rough. Tacked on for food at home.
Tuesday January 5th, 2010: 6.2 miles
AM: 0 miles
PM: 6.2 miles Mormon Hill Took the loop very easy after school, legs pretty beat up (esp. right quad).
Monday January 4th, 2010: 5 miles
AM: 0 miles
PM: 5 miles treadmill treadmill after school - legs pretty beat up from last week. 37:30.
Sunday January 3rd, 2010: 12.9 miles
AM: 0 miles
PM: 12.9 miles Glover/Canal Ran out RCP (S) side trail past Dunbarton oaks and through Glover park, then down to the Canal path just west of reservoir road and back on RCP (N). Legs pretty rough the whole way (iffy trails and hills) especially right quad - but overall not a struggle. 7:34 pace - avg. HR 134 - with Atticus and Dwyer.
Dumb ass week of training - 46 in 4 days! 4 longest runs of the last 6 years in one week! I hope I am not broken.
12-01-2024