Training Log: Week 9

Tuesday, August 3rd: 15 minute warmup, 4x100m strides, 1 hour run including 2x 1200m cruise intervals (5:43, 5:38) and 2×400 speed intervals (1:41, 1:40), 15 minute cooldown.  Total: 16.32 km, 91:24

Wednesday, August 4th: 4 miles / 6.44 km (33:54 – 5:16/km)

Thursday, August 5th: 15 minute warmup, 4×100 strides, 4 x 800 speed interval (3:23, 3:32, 3:26, 3:27), 6×100 strides, 15 minute cooldown.  Total ~ 12.29 km, 1:08:00

Saturday, August 7th: STONEY LAKE SPRINT – 10km race, Viamede 46:34 (4:39/km) personal best

Sunday, August 8th: 8 miles /12.88 km:  1:06:28 (5:10/km) – great run in a steady rain.   I ran the 8 miles over 7 minutes faster than in week 1!

Weekly Total:  57.93 km

August to Date: 83.69 km

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5 Responses so far »

  1. 1

    Reem the running machine said,

    Good morning!
    Just wanted to thank you for having such a great log…it is very helpful for me esp. in the am before a run…coffee than I am off! Feeling strong but have gained weight this month and not happy about that…it is 6:14 and I know you are half way on your run and I am still messing around with no socks on and no gatorade made…

    • 2

      Thanks, Reem. I hope you had a good run this AM. I had little difficulty with the speed work. Did the 1200s in 5:43 and 5:38, and the 400s in 1:41 and 1:40. Hoping for a good fast time this Saturday. By the way, I didn’t get out until 6:20 this morning…lazy guy…

  2. 4

    Reem the running machine said,

    Good luck Saturday. Hope it is 47:48.


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