rob zand: running log

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Sun 1/30		13	90 minutes. easy. second half with ray, seth holland, and john of the manhattan track club.
Mon 1/31	am	8	hour easy
	pm	6	46 minutes.
Tue 2/1	am	6	46 minutes
	pm	9	2up. 4x great hill repeats. 2 down. with marc. screwed this one up good. you'd think i'd know better by now. out too hard on the first, suffered a good bit of oxygen debt, and finally recovered for the last. 5:36, 5:44, 5:51, 5:42. yeah.
Wed 2/2	am	8	tip. hour+. slow.
	pm	6	46 minutes. central park.
Thu 2/3	am	6	47 minutes
	pm	9	2up. 5x1600 with 1min rest. 2down. with mtc guys - ray, seth, pat. 1600 - 5:08.3 (31.5,40.4,39.3,39.8,39.5,39.6,39.0,39.2) 1600 - 5:07.1 (31.3,39.3,39.8,39.8,39.6,39.4,39.2,38.8) 1600 - 5:10.9 (32.2,40.1,40.3,40.5,40.1,40.0,39.2,38.6) 1600 - 5:03.5 (30.5,38.9,39.2,39.4,39.4,38.9,38.7,38.5) 1600 - 5:06.2 (31.6,39.5,39.5,39.8,39.5,39.5,38.8,38.0) trying to compensate for lane 2 on the first lap. so those first splits are funny to look at. pretty relaxed workout. nice to work out with someone at the armory rather than by myself. in semi-related news i fell on some ice yesterday. it was no big deal. i saw it coming and basically caught my fall with my arms. well today my arms are really sore. wasn't the a time where we fell all the time pain free?
Fri 2/4	am	6	47 minutes. slushy. poor footing.
	pm	13	90 minutes.
Sat 2/5		10	2 5m loops in central park. easy.
Week 5 Total		100	Miles To Date: 472 (avg: 94.4/week)

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