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Training Log: fluffy pants

In the last 7 days:

activity # timemileskm+m
  running3 3:45:22 22.5(10:01) 36.21(6:13) 139
  tm + weights2 1:30:00 4.5(20:00) 7.24(12:26)
  Total5 5:15:22 27.0(11:41) 43.45(7:15) 139
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Monday Nov 20 #

12 PM

tm + weights 1:00:00 [2] 2.5 mi (24:00 / mi)
shoes: hoka clifton 4 2E

upped 1% grade very minute up to 15 at 3.6 mile pace
felt good

Sunday Nov 19 #

9 AM

running (woods ) 1:00:00 [2] 5.8 mi (10:21 / mi)
shoes: speed goat - hoka

pouring rain and muddy...loved it!

Saturday Nov 18 #

9 AM

running intervals (ladder drill) 2:00:22 [3] 12.4 mi (9:42 / mi) +139m 9:23 / mi
ahr:136 shoes: hoka clifton 4 2E

did 30 minute warm-up, 38 minute warm-down

10 mns at 9:05 pace
2 mn. rest
6 mns. at 8:35 pace
2 mn. rest
3 mns, at 7:20 pace
2 mn. rest
and then back up the ladder.
felt good. legs a little rubbbery during warm-down but i also did a lot of leg work yesterday

cadence 180

Friday Nov 17 #

7 AM

tm + weights 30:00 [3] 2.0 mi (15:00 / mi)
shoes: hoka clifton 4 2E

Treadmill for 30 minutes + weights

treadmill avg. 9% grade at 3.7 miles

felt fine

Thursday Nov 16 #

5 AM

running (streets of walpole) 45:00 [2] 4.3 mi (10:28 / mi)
shoes: hoka clifton 4 2E

easy , early morning run...no gps....treadmill tomorrow

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