Training Log Archive: cshallowIn the 7 days ending Dec 31, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
|
| |||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Dec 31, 2017 #
Running 2:30:00 [3] 18.97 mi (7:54 / mi)
Run 1: 2:30:00 flat to rolling road run done like this (run continuously).
A. 30:00 at normal easy pace
B. 30:00 at tempo pace (6:50 or 10 seconds per mile slower than the cruise intervals last week)
C. 90:00 at easy pace
Running a good bit (at easy pace of course) after a shorter race or tempo run is a great way to make it seem like a longer, harder run.
A. 30:00 at normal easy pace
B. 30:00 at tempo pace (6:50 or 10 seconds per mile slower than the cruise intervals last week)
C. 90:00 at easy pace
Running a good bit (at easy pace of course) after a shorter race or tempo run is a great way to make it seem like a longer, harder run.
Saturday Dec 30, 2017 #
Running 1:17:24 [3] 9.75 mi (7:56 / mi)
Run 2: Speed workout; ideally at the track but a TM would also work. After doing the normal 15:00 easy warm-up and several flat strides, run 8 x 800m/half mile at maxV02 pace (5:50 per mile), with full 3:00 slow jogging recoveries between each one. Normal cool-down after the workout.
Friday Dec 29, 2017 #
Biking 45:00 [3]
Spinning
Thursday Dec 28, 2017 #
Biking 45:00 [3]
Spinning
Wednesday Dec 27, 2017 #
Biking 45:00 [3]
Spinning
Tuesday Dec 26, 2017 #
Running 1:00:00 [3] 7.58 mi (7:55 / mi)
Run 5: 60:00 recovery run of any kind.
Monday Dec 25, 2017 #
Running 1:15:03 [3] 9.33 mi (8:03 / mi)
recovery run