Archive for July, 2010

Training Log: Week 8

Tuesday, July 27th: 15 minute warmup, 4×100 strides, 2 miles goal pace, 3 x 2 miles tempo (2 minutes jog in between), 3 miles goal pace, 15 minute cooldown.  Total: 23.68 km, 2:13:00 (5:37/km)

Wednesday, July 28th: 5km, 6 x 100 strides (total 5.6 km, 29:44)

Thursday, July 29th: 15 minute warmup, 4×100 strides, 4 x 1 mile cruise intervals (7:56,7:57,7:56,7:44), with ½ mile slow jog recovery,13 minute cooldown.  Total: 13.7km 1:18:29

Saturday, July 31st: 5 miles / 8.05 km, 42:15 (5:15/km) – last 2 km 4:59, 4:55

Sunday, August 1st: 16 miles / 25.76 km, 2:23:17 (5:34/km) – 9 minutes better than last week!

Weekly total: 76.79 km

July total: 303.58 km

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Training Log: Week 7 (or week 5 redux)

Tuesday, July 20th: warmup 15 minutes, 4×100 strides, (2.84 km, 16:20) 2 miles goal pace, 2×2 miles tempo (1 minute jog in between), 3 miles goal pace (couldn’t keep up the speed – 28:08 – 9:23 UGH), 15 minute cooldown.  Total:  19.32 km, 1:52:20

Wednesday, July 21st: 5km, 27:44 (5:35), 6 x 100 strides (total 5.6 km, 29:37)

Thursday, July 22nd: warmup 15 minutes, 4×100 strides (2.80 km, 16:16) 80-minute run including 5 x 1:10 hills, 15 minute cooldown.  Total: 18.41 km, 1:51:16

Saturday, July 24th: 5 miles / 8.05 km, 43:36 (5:25/km)

Sunday, July 25th: 16 miles / 25.76 km, 2:32:21 (5:55/km)

Weekly total: 78.14 km

Monthly total: 252.55 km

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Training Log: Week 6

Tuesday, July 13th: Warmup 15 minutes, 4×100 strides,  4x1200m cruise intervals (5:46, 5:49, 5:50, 5:42 – 4:49/km average), with 3×600 m recovery, 15  minute cooldown.  Total:  11.8km, 1:06:20 (5:37/km)

Wednesday, July 14th: 5km, 4×100 strides (5.4 km), 27:57, 5:10/km

Friday, July 16th: Warmup 15 minutes, 4×100 strides, 4x800m SI (3:29, 3:22, 3:28, 3:25) with 3 x 800m recovery, 15 minute cooldown: total – 10.85 km, 1:02:27

Sunday, July 18th:

AM: Lindsay Milk Run 5km:  22:26 PB (4:29/km) 2nd/16 male 30-39, 29th overall

PM:  10 miles (16.1 km) 1:27:51 (5:27/km)

Weekly total: 49.15 km

Monthly total to date: 174.41 km

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Training Log: Week 5

Tuesday, July 6th: Warmup 15 minutes, 4×100 strides – 2.92 km, 16:23, 2 miles MGP, 2×2 miles tempo, with 1 minute jog in between, 3 miles MGP 14.48 km, 1:18:44 (5:26/km), cooldown 15 minutes (2.37 km), Total 19.77 km, 1:50:07 – had to stop and walk during my last MGP session – ugh

Wednesday, July 7th:  5km – 26:52, 6×100 strides (5.6 km, 28:46)

Thursday, July 8th: Warmup 15 minutes, 4×100 strides, 2.93 km, 16:20, 80 minute run, ran 6×45 second hills and it KILLED my legs. 13.96km, 80:01 (5:44/km), 15 minute cooldown (1.97 km – walked 5 minutes), total 18.86 km, 1:51:21 (5:54/km)

Saturday, July 10th:  5 miles (8.05 km) 43:49 (5:27) – ran first 2.5 k with Elizabeth, last 5km in 24:33

Sunday, July 11th: 15 miles (24.15 km) 2:13:58 (5:33/km, 8:56/mile)

Weekly total: 76.43 km

Monthly total to date: 125.26 km

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