Adarq.org

last week

- skiing x 3 full days
super nice. it was a little warm: just above freezing at base and around freezing or just below at the summit of the mountain (mont tremblant, in quebec). but it didn't rain or sleet or anything so the snow was still pretty nice. great times.

- run x 5k one day

today

- run 1:39:55, 16.12 km

yesterday

- tempo
-- warm up
-- 10 min @ HM pace x 2, 4 mins jogging rest [2.31 km, 2.30 km]
-- cool down
this workout calls for three repeats but it's the first higher intensity anything i've done in more than two months so i dialed it back. pace worked out to ~4:19 average or ~1:31 HM time. felt okay, no lactic acid buildup. makes sub-1:10 seem like a reasonable target for a 10 miler in april, although i'm going to be on the road a lot over the next couple months.

- run 1:29:18, 14.36 km
perfect running weather, overcast and mid-50s. stopped about an hour in to pee and have a cereal bar.

- run 46:35, 7.20 km

saturday

- run 29:13, 4.67 km

yesterday

- run 1:00:21, 11.21 km
that's more like it. first 2 km with wife and then the rest around 5:15.

- run 38:06, 7.54 km
wife is in brazil, so pace averaged 5:03. if watch HR is accurate today, that's probably a little too quick. overall average HR was 146 but i spent most of the run hovering over 150. but it was cold (39/4 degrees) so i wanted to get it over with, lol.

- run 1:00:53, 9.70 km
glorious afternoon

- run 50:56, 8.18 km
nice and easy, wife (!) over 3 miles for the first time since she got sick.