Training Log Archive: gfallon11

In the 7 days ending Sep 7, 2013:

0:16

0:00

7 AM

RUN 16:34 [3] 2.0 mi (8:17 / mi) +750ft 6:07 / mi
shoes: adidas hagio

hill repeats (0.15 mile hill)

CFE 18 [3] 1.5 mi (12 / mi)
shoes: Saucony Mantra Sense

4 rounds
200 m
DB thrusters x 11 w 25 lb
200m
DB push press x 11 w 25 lb
200 m
Deficit push up x 11
on track, 25lb is the heavist DB at home

RUN 8 [3] 1.0 mi (8 / mi)
shoes: Saucony Mantra Sense

warm up

RUN 8 [3] 1.0 mi (8 / mi)
shoes: adidas hagio

warm up

8 PM

CFE 10 [3] 1.25 mi (8 / mi)
shoes: adidas hagio

2 x 1000 yds at pace
rest 200 yds
scheduled for 4, ran out of gas, too late to train

5 PM

CFE 27 [4] 3.0 mi (9 / mi)
shoes: adidas hagio

20 /10 x 8 rounds @ 12% 7:33mm
1 mile warm up
after tabata ran 2% @8:30mm until 3 miles

7 AM

RUN 1:20 [3] 10.0 mi (8 / mi) +650ft 8 / mi
shoes: Saucony Mantra Sense

xc trails
felt decent after 10 yesterday