Training Log: Pjwolf
In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Running||3|| 4:22:51|| 26.53||(9:54)|| 42.7||(6:09)|
| ||Total||3|| 4:22:51|| 26.53||(9:54)|| 42.7||(6:09)|
Running intervals 1:00:08  6.42 mi (9:22 / mi)
ahr:144 max:179 shoes: Nike AirZoom Pegasus 33
Ladder workout outdoors on a flat road, or on the TM. After an easy 15:00 warmup and a few short strides, run 1 x 6:00, 1 x 4:00, 1 x 2:00, 1 x 4:00, 1 x 6:00 with 2:00 very easy jog recoveries between each. Go about 10K pace for the 6:00 “steps”, 15 seconds a mile faster for the 4:00 steps, and as fast as you can for the 2:00 step. Finish with another 10:00 - 15:00 easy run cool-down. Here are the paces I did:
6:00 @ 8:00 minute mile
4:00 @ 7:48 mm
2:00 @ 6:45 mm
It was tiring but overall I felt good on this run. I did it on the treadmill (For the past couple of weeks my Garmin has been weird on the treadmill run paces. Way slower than I'm actually running. Used to be off by about a 1/4 of a mile, now it's off by over a mile. Not sure why.)
Running long 2:07:06  13.09 mi (9:43 / mi)
ahr:143 max:173 shoes: Nike AirZoom Pegasus 33
Can't believe it, but I did this one on the treadmill. I was crunched for time and didn't have time to drive to a flat area. I felt good, but the last 40 minutes was definitely tough.
2hr flat road cut-down run. 3 segments of 40:00 each. The first should be a little slower than normal easy pace. Then make the middle 40:00 your normal easy pace. Finally, finish with the last segment being approx half-marathon pace/effort.
Running 1:15:37  7.02 mi (10:46 / mi)
ahr:144 max:171 shoes: Nike AirZoom Pegasus 33
Felt good today so I did the hill (8 x 1:30 at 9:50/8% with 2:00 of flat in between) and also added on extra time running easy because I was short earlier in the week. Also added on 10 minutes of hill walking that I missed earlier in the week.
all weeks |