In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Run||3|| 5:07:00|| 34.75||(8:50)|| 55.92||(5:29)|
| ||walk||1|| 1:03:00|| 5.3||(11:53)|| 8.53||(7:23)|
| ||weights/core||1|| 45:00|
| ||Total||4|| 6:55:00|| 40.05|| 64.46|
|averages - sleep:10|
Run (Run # 1) 3:00:00  20.25 mi (8:53 / mi)
I was really sore from weights and really tired saturday so i just stretched and relaxed. i had a really deep DT massage after weights on thursday so i could have also been sore form that. so I missed hill run so i went to Red Rock and ran hills for this run. I ran the whole time! (i used to not be able to do that!!) Uphill was 9:30s-10:30 and one steep hill was 11 pace. then flats or down hills were 7-8:30s and some 9s. So i feel like i got that hill work out today. will do core work and stretch today later for 45 minutes.
walk (run/walk) 1:03:00  5.3 mi (11:53 / mi)
I felt tired so i warmed jogging before my walk. i jogged really easy on treadmill for like 30 minutes then did 33 minutes walking hard. I started at 8% grade at 4.2 and worked up to 13% grade.
Run (recover run) 1:00:00  6.5 mi (9:14 / mi)
Run (Run # 2) 1:07:00  8.0 mi (8:22 / mi)
Did the rolling trail run, misjudged how far to go out and come back so ran a little more to get home. 2 minute surges uphill were 7:45-8 pace with 2 minutes easy. the other 4 2 minute surges down hill or flat were at 6:20-6:30 pace. that's 10K pace i think. =)
all weeks |