Training Log Archive: Austin FIn the 7 days ending Apr 13, 2016:
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Wednesday Apr 13, 2016 #
Stretching 20:00 [3]
sore from monday and i dont know why but i tried to get it all out before the workout
Running 43:00 [3] 6.0 mi (7:10 / mi)
shoes: Supa Hot Fire
2 mile warm up
3k time trial- 10:58
2 mile cooldown
Didnt have any expectations for this workout, but i thought i'd set out to try and hit the time anyways. My roommate took splits for me that i'll have later but i feel good about this workout. I didn't come anywhere near 10:20 but now I know where I'm at in my training and it's a lot better than where I was at a few months ago. So hopefully I can drop some more time in the coming months.
Splits for the 3k
78.18, 84.41(2:42.59), 87.63(4:10.22), 89.62 (1600m:5:39.84), 92.16(7:12), 92.72(8:44.72), 91.87(10:16.59), 42.13(10:58.72)
3k time trial- 10:58
2 mile cooldown
Didnt have any expectations for this workout, but i thought i'd set out to try and hit the time anyways. My roommate took splits for me that i'll have later but i feel good about this workout. I didn't come anywhere near 10:20 but now I know where I'm at in my training and it's a lot better than where I was at a few months ago. So hopefully I can drop some more time in the coming months.
Splits for the 3k
78.18, 84.41(2:42.59), 87.63(4:10.22), 89.62 (1600m:5:39.84), 92.16(7:12), 92.72(8:44.72), 91.87(10:16.59), 42.13(10:58.72)
C • 3k 1
Tuesday Apr 12, 2016 #
Running 30:29 [3] 4.0 mi (7:37 / mi)
after dinner run. It was pretty hot an humid earlier so i took an early dinner and ran late.
Monday Apr 11, 2016 #
Running 53:38 [3] 7.0 mi (7:40 / mi)
shoes: Supa Hot Fire
A little rainy and kinda sore but i had a good run. Ran up to the old mill and over the hill to the res and ran around it and then back. First time in a while that i wasn't hurting too bad on the hills. Went off trail for half of this run.
Core 25:00 [3]
Feeling really good today so i added in exercises until i got tired
Stretching 10:00 [3]
after core
Friday Apr 8, 2016 #
Running 38:00 [3] 5.0 mi (7:36 / mi)
shoes: Supa Hot Fire
2 mile warm up 15:36
4 x 300m,200m,100m with 50 sec rest between intervals and 2:30 rest between sets
300m goal pace 50-52 sec
200m goal pace 33 sec
100m goal pace 14-15 sec
Actual:
50, 35, 16
50, 31, 15
49, 34, 15
57, 35, 14
Really started feeling it by the last set but realized that I was almost done and whatever was hurting now would stop in a few minutes and that kinda helped me through the last set. Finally not super windy on the track today.
1 mile cooldown
4 x 300m,200m,100m with 50 sec rest between intervals and 2:30 rest between sets
300m goal pace 50-52 sec
200m goal pace 33 sec
100m goal pace 14-15 sec
Actual:
50, 35, 16
50, 31, 15
49, 34, 15
57, 35, 14
Really started feeling it by the last set but realized that I was almost done and whatever was hurting now would stop in a few minutes and that kinda helped me through the last set. Finally not super windy on the track today.
1 mile cooldown
Thursday Apr 7, 2016 #
Running 38:55 [3] 5.0 mi (7:47 / mi)
Ran OHS for the first time since last spring. Still dont like it as much as mountain campus but it was a nice change.