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Training Log: LarryB

In the last 7 days:

activity # timemileskm+ft
  running4 3:21:00 17.06(11:47) 27.46(7:19)
  Total4 3:21:00 17.06(11:47) 27.46(7:19)
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Thursday Sep 20 #

7 AM

running (Treadmill) 1:01:00 [3] 9.13 km (6:41 / km)
shoes: Asics Turkey 2

Run 2: Flat Ladder workout on TM, track or flat road/bike path:

a. 10:00 - 15:00 warmup and a few short strides.
b. Run 1 x 8:00, 1 x 5:00, 1 x 2:00 with 2:00 Easy Pace recoveries between each step.
8:00 steps - 9:00 Pace
5:00 steps - 8:15 Pace
2:00 steps - 7:30 Pace
c. Go back up the ladder, running 1 x 2:00, 1 x 5:00, and 1 x 8:00 with 2:00 recoveries trying for the same pace or slightly faster.
d. 10:00 - 15:00 easy cool-down.

Wednesday Sep 19 #

6 AM

running (Treadmill) 30:00 [3] 2.58 km (11:38 / km)
shoes: Asics Turkey 2

Walk 5: Uphill TM walking for at least 30:00.

Tuesday Sep 18 #

6 AM

running (Treadmill) 1:00:00 [3] 8.53 km (7:02 / km)
shoes: Asics Turkey 2

Run 4: 60:00 recovery run of any kind.

Sunday Sep 16 #

7 AM

running (Treadmill) 50:00 [3] 7.22 km (6:56 / km)
shoes: Asics Turkey 2

Run 3: 45:00 easy rolling trail run followed by 4 x :15 flat strides.

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