In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Run||4|| 4:43:00|| 31.4||(9:01)|| 50.53||(5:36)|
| ||Total||4|| 4:43:00|| 31.4||(9:01)|| 50.53||(5:36)|
|averages - sleep:9|
Run (Run 1 kind of) 1:30:00  10.0 mi (9:00 / mi)
not a good day today. Im in New Orleans and woke up at 6AM to give a lecture 7am -10am. then came back to my room, changed and headed out. my legs felt tired. i was really tired so i just stopped at 90 minutes and walked to my hotel which took 50 minutes. in all I did 14? but only ran 10miles. i was supposed to do 2.5hrs hilly trail run. No hills here. so ran flat trails. not a good day. my legs are really sore too. not sure why.
Run (tempo run # 2) 1:00:00  7.15 mi (8:23 / mi)
Flat Marathon Pace run on TM:
a. Run 5:00 at Easy Pace to warm up.
b. 4 x 15 second flat strides.
c. Run 50:00 at Marathon Pace (8:20 pace) - i was really tired today. i did on treadmill.
d. Run 5:00 at Easy Pace for your cool-down.
I have a big lecture friday morning in AM so am stressed. going to bed early. long run tomorrow after my lecture!
Run (Run 60 easy) 1:00:00  6.25 mi (9:36 / mi)
easy day outside, super humid, geez it's humid in mississippi. i haven't been back in over 5 years. i forgot what it's like here!
Run (Hill Run # 3) 1:13:00  8.0 mi (9:07 / mi)
ok better day. Still very humid so jogged to gym 1.5 miles in 15 minutes and did hill work out as follows: 4 x 8% grade for 2 minutes at 9:13 pace (no 9:10 on treadmill) and then did 4 x 8% grade for 2 minutes at 9:05 pace with 3 minute easy. the first four sets didn't feel that hard but the second 4 did. I bet i can do 9:05 pace for all 8. but it averages about 9:10 so maybe not! Then i jogged 5 minutes easy while my friend finished up at gym then we jogged 13 minutes home 1.5 miles back.
all weeks |