Training Log Archive: Katravler

Flat rolling hills - some miles 9:30 at most and at least 7:30 pace. great run!

I was still pretty sore from weights on Thursday so did pace at 9:15 and got up to 8% grade first two sets but last set I only got to 7% grade. I stretched 30 minutes afterwards. will get massage later today wear compression socks to try to feel less sore for tomorrow's long run!

I did a higher elevation and walked slower (had to!) . 10-12 % grade. the higher the grade obvious the slower or harder walk. How high in % do you want me to go? I usually do 8% at 4.0-4.2. I forgot to check distance but it was like 1.5 maybe.....I know more than 1 and less than 2 miles!

warmed up 20 minutes with 4 strides then did 7:05 pace for the 1 min then 9:05 E for 1 minute but after 4 times I cut it to 6:59 for 1 minutes; 8:57 easy 1 minute and finished the sets out adding 2 more sets with that. I didn't realize my treadmill had 6:59. i thought it went to 6:55 so was gonna do 1/2 at 705 and 1/2 at 655 to average out 7 pace. so when i saw 659 I thought -oh shit! ok so i'll do this pace and add two more...... cooled down 16 minutes and done.

PILATES!