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Training Log Archive: tedmac

In the 1 days ending Apr 21, 2017:

activity # timemileskm+m
  Running1 52:07 7.0(7:27) 11.27(4:38)
  Total1 52:07 7.0(7:27) 11.27(4:38)
  [1-5]1 51:48

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Fr

Friday Apr 21, 2017 #

6 AM

Running (Treadmill) 52:07 intensity: (19 @0) + (9 @1) + (4:24 @2) + (11:06 @3) + (25:25 @4) + (10:44 @5) 7.0 mi (7:27 / mi)
ahr:156 max:174 shoes: Huaka - April 2017

Run 2: 50:00 outdoors at easy pace on a flat/rolling course, but with 3 surges mixed in (1 x 6:00, 1 x 4:00, 1 x 2:00) during the middle portion. The 6:00 surge should be about marathon pace, then the 4 minute surge should be about 10K pace, and finish up with 5K race effort for the 2 minute surge, assuming your legs feel ok.

Note: Pouring, cold rain . . . so, I did on treadmill. Felt creaky but ok.

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