Recovery

223.6

RHR = 42

10K in 55:26.

A Good Week

223.0

RHR = 42

20.2K in 1:49:02; Ave. HR = 117.

We ran the "double lollypop" out-and-back today. Out to Mackworth and around, return to the Back Cove path and around, then back to the East End Beach. It's a great route in many ways. The devestation from the storm on Mackworth was notable, though, with so many downed trees it looks like a clear-cut in places. Notable also was the creeping leg fatigue and soreness during the latter part of the run. It was tough! But I'm pleased with it, and the week as a whole.

An "A-" this week:

67.2K

An improving VO2 Max workout

2 X Gym workout

Down 2.4 pounds week-over-week.

Empty Kilometers?

223.4

RHR = 38

10K in 53:27; Ave HR = 124

Not sure this run had a specific purpose but I did it, and ran fairly hard but hopefully not hard enough to jeopardize tomorrow's LR1 in any way. It's a calorie burn, anyway, and it was a pleasant morning out. I feel better for having done it.

Prepare for the weekend

223.4

RHR = 38

Gym day. Good workout, I'll be ready to hit the roads both weekend days.

Another Sunrise

224.4

RHR = 38

The closest island, Mackworth, is accessible by causeway and features a 1.25 mile (something less than a Pettau in distance) lap around its circumference. I'll run there, and around, and back, and around the Back Bay loop, on Sunday.

++++++++++++++++++++++++

Inspired by the view, I ran to Mackworth this morning. Unfortunately the trail is closed as a result of damage from the storm. It is supposed to re-open soon. The storm was impressive in its power. A sad example: in Deering Oaks Park, 15 trees which were more than 100 years old were uprooted.

I had a decent run, however:

LR2. 14K in 1:16:52; Ave. HR = 118.

A Different View

224.8

RHR = 36

This photo looks out at South Portland and beyond. My long runs have been to South Portland and back.

I was really pleased with my track session today:

13K total running in 1:11:55

4.6K of work intervals (4 X 1K + 600m) in 4:05 pace with 2:45 recovery between intervals. Nice to have Scott, Joan, and Maureen up early and on the track with me, they ran very well.

Gym Day

225.0

RHR = 40

A good workout in the gym today, I'm looking forward to the track session tomorrow morning.