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Training Log: Katravler

In the last 7 days:

activity # timemileskm+m
  Run3 5:07:00 34.75(8:50) 55.92(5:29)
  walk1 1:03:00 5.3(11:53) 8.53(7:23)
  weights/core1 45:00
  Total4 6:55:00 40.05 64.46
averages - sleep:10
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WeThFrSaSuMoTu

Sunday Feb 19 #

Run (Run # 1) 3:00:00 [3] 20.25 mi (8:53 / mi)
slept:10.0

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.

Friday Feb 17 #

walk (run/walk) 1:03:00 [3] 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.

Thursday Feb 16 #

Run (recover run) 1:00:00 [3] 6.5 mi (9:14 / mi)

weights/core 45:00 [3]

Wednesday Feb 15 #

Run (Run # 2) 1:07:00 [3] 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. =)

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Training hours by intensity
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10
Feb 19
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Week
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Training hours by activity
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10
Feb 19
Feb 12
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Week
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Training miles by activity
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65
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