Training Log: Week 4

Tuesday, June 29: 12 minute warmup, 4×100 strides, 2 miles 17:59, 4 x 1 mile tempo (8:19, 8:28, 8:18, 8:20) with 1 minute jog in between, 2 miles 17:50, 11:30 cooldown, Total 17.67 km, 1:38:15 (5:34/km)

Wednesday, June 30: 5km, 5×100 strides, Total: 5.5km 27.48

Monthly total: 230.18 km

Thursday, July 1: 15 minute warmup 2.51 km, 4×100 strides 1:25, 70 minute run including 3 minutes TUT 12:82 (5:28), 15 minute cooldown 2.51km, Total: 18.24 km, 1:41:25 (5:34/km)

Saturday, July 3: 5 miles (8.05 km), 42.12 (5:15/km, 8:26/mile)

Sunday, July 4: 14 miles (22.54km) 2:04:41 (5:32/km)

Weekly total: 72.00 km

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2 Responses so far »

  1. 1

    Forgot my gel packs in T.O. – went to Running Room Peterborough, and bought 13 double lattes…they also sold me a Garmin 305! (on sale for $180, including heart rate monitor – yay! another thing to play with!)

  2. 2

    Reem the running machine said,

    Congrats on the 305…that was the one you recommended…

    Thought you blew out your hip and so slacked off this weekend!

    Did my Thursday workout on Friday. Check

    Ran a cheesy 5 miler on Sat. and got picked up at 8 plus miles on Sunday…John and Mark were coming back from the Carling dump, saw me panting up a wicked hill and rescued me at high noon into the arms of the dock and a g and t.


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