Week in training: 6/9-6/15

All weekday workouts this week were done in San Francisco and both weekend workouts were done in CO.

Mon, 9-Jun-2008: Scheduled day off. Travel back from CO to San Francisco at a god-awful hour. Tired and coming down with a cold.

Tue, 10-Jun-2008: 45-70 mins recovery run in Zone 2. Was planning on bagging this run but since Pat was in town we ended up going to Marin headlands to do this run late in the evening. Started from Rodeo Beach to Coastal Trail to Wolf Ridge Trail to Miwok trail to Old Springs trail turning around half a mile short of the Tennessee Valley trail head. Total time 1:40 for between 7 and 8 miles and about +/- 1300 ft. HR was is the 150-160 range during all the climbs.

Wed, 11-Jun-2008: 60-75 mins in zone 2 and 3a. Not feeling good after yesterday’s run. Bagged it.

Thu, 12-Jun-2008: Tempo effort, 20-25 mins WU in zone 2 and 3a, 5 mins in 3b MPace, 20-25 mins Uphill 5-7% grade, 10-15 mins CD. Still not feeling good. On top of feeling bad I felt quite tired but felt guilty for skipping yesterday’s run. So I did a recovery run lasting a little over 49:00 mins. As the HR chart below indicates my HR was surely elevated for a recovery effort.

Fri, 13-Jun-2008: Scheduled day off. I was thinking of doing yesterday’s missed tempo run but better sense prevailed and I slept in a little longer.

Sat, 14-Jun-2008: 75-90 mins in 3a on trail or roads, go by feel. Did this from my house in CO on the roads. Started at 11:15 am when it was already 85F. Felt good on the way out but struggled on the way back on the long gradual uphill. Total time 1:32 for 9 miles. Here is the HR chart for the run.

Sun, 15-Jun-2008: 2 hours on trails, 20-30 mins in zone 2 and 3a, 3b on the ups, 2 and 3a flats and downhills and 20 mins on 4a/3b. Did this on the Round Mountain Trail near Loveland, CO with Dale. It was quite hot in spite of starting very early. 4.9 miles of very rocky uphill and back for a total of 9.8 mile and +/- 3000 ft in about 3:15. Here is the profile chart for the run.

Summary: Quite a few of the runs felt harder than usual for it being a recovery week. My HR was surely elevated and I was fighting coming down with a cold.

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