Training Log Archive: SLMIn the 7 days ending Mar 2, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Mar 2, 2014 #
7 AM
Run 1:00:00 [1] 6.24 mi (9:37 / mi)
Run 5: 40:00 super slow flat "ultra pace" run.
Saturday Mar 1, 2014 #
7 AM
Run long 2:30:00 [3] 14.24 mi (10:32 / mi)
Run 1: 2.5hr easy rolling trail run.
GOG to Manitou High School. Intemann Trail, Crystal Park Rd, Intemann Trail, outside loop around Red Rocks, up Ridge Road back into GOG.
GOG to Manitou High School. Intemann Trail, Crystal Park Rd, Intemann Trail, outside loop around Red Rocks, up Ridge Road back into GOG.
Friday Feb 28, 2014 #
5 AM
Run 49:26 [2] 5.45 mi (9:04 / mi)
Run 4: 45:00 easy hilly run.
Thursday Feb 27, 2014 #
5 AM
Run intervals 50:00 [3] 5.7 mi (8:46 / mi)
Run 3: On the treadmill, do 10 x 1:00 hills with 3:00 easy flat jog recovery between each. Each hill should be 8:45 pace and 8% incline.
*** 10 min warm up at 8:45 then right into hills repeats.
*** 10 min warm up at 8:45 then right into hills repeats.
Wednesday Feb 26, 2014 #
5 PM
Run warm up/down 15:00 [2] 1.91 mi (7:51 / mi)
15 min warm up.
Run tempo 30:00 [4] 4.25 mi (7:04 / mi)
Run 2: Flat marathon pace run of 30:00 at approx 7:50.
I was way too fast, but I felt good.
Mile 1: 7:05
Mile 2: 7:04
Mile 3: 7:00
Mile 4: 7:02
I was way too fast, but I felt good.
Mile 1: 7:05
Mile 2: 7:04
Mile 3: 7:00
Mile 4: 7:02
Run warm up/down 15:00 [2] 1.85 mi (8:07 / mi)
15 minute cool down.
Tuesday Feb 25, 2014 #
6 PM
Walk hills 30:00 [3] 2.18 mi (13:46 / mi)
Walk 6: 30:00 uphill walk on the treadmill.
*** 12% incline 4.4 pace
*** Weights
*** 12% incline 4.4 pace
*** Weights
Monday Feb 24, 2014 #
Note
(rest day)
Rest Day.