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Training Log Archive: tedmac

In the 31 days ending May 31, 2015:

activity	#	time	miles	km	+m
Running	19	30:31:11	216.2	347.95	4680
Walking/Hiking	2	2:30:24	5.99	9.64	247
Bike	1	1:00:02
Total	22	34:01:37	222.19	357.59	4927
[1-5]	5	4:58:13

7:28

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Saturday May 30, 2015 #

6 AM

Running (Mix Road/Trail) 2:50:48 [0] 19.19 mi (8:54 / mi) +566m 8:09 / mi
shoes: Rapa Nui Road - April 2015

Run 1: 2:45:00 easy rolling trail run.

Friday May 29, 2015 #

5 AM

Running (Road) 45:49 [0] 5.29 mi (8:39 / mi) +116m 8:06 / mi
shoes: Rapa Nui Road - April 2015

Run 5: Super slow/easy flat run of 40:00.

Thursday May 28, 2015 #

5 AM

Running (Road) 50:00 [0] 6.46 mi (7:44 / mi) +113m 7:20 / mi
shoes: Rapa Nui Road - April 2015

Run 2: 50:00 run on a rolling road or trail route, done as an unstructured fartlek. So run the majority at normal easy pace, but throughout the run pick a few landmarks and run harder to the spot. I suggest keeping the surges between 30 - 45 seconds, and doing 4 of them. Remember this is an easy week, so don't push any of the surges too much.

Wednesday May 27, 2015 #

5 AM

Running (Road) 1:00:01 [0] 7.21 mi (8:20 / mi) +115m 7:56 / mi
shoes: Rapa Nui Road - April 2015

Run 4: Easy rolling recovery run of 45:00 - 50:00.

Tuesday May 26, 2015 #

Running (Pool) 45:00 [3]

Easy, deep water pool run.

Sunday May 24, 2015 #

6 AM

Running race (Trail) 7:28:38 [0] 50.0 mi (8:58 / mi) +1442m 8:14 / mi
shoes: Rapa Nui Trail - June '14

Thursday May 21, 2015 #

Running (Treadmill) 49:13 [3] 6.5 mi (7:34 / mi)
shoes: Rapa Nui Road - April 2015

Run 3: 24:00 of Minute on/Minute off Hills on the treadmill. The “on” minutes should be up an 8% hill at 7:30 pace, while the “off” minutes are at the same pace but flat. Do the normal 15:00 warmup (flat jogging) and a few strides before, and at least 15:00 of easy jogging after the workout, both of which you could outside if you wanted.

Wednesday May 20, 2015 #

5 AM

Running (Road) 1:00:01 [0] 7.8 mi (7:42 / mi) +158m 7:15 / mi
shoes: Rapa Nui Road - April 2015

Run 4: 1hr rolling recovery run.

Tuesday May 19, 2015 #

5 AM

Running (Road) 1:10:06 [0] 9.95 mi (7:03 / mi) +121m 6:47 / mi
shoes: Rapa Nui Road - April 2015

Run 2: On a flat or rolling route, 2 x 30:00 at marathon pace, with 5:00 flat easy running before, between each, and after to make 75:00 total time. Note - if you are feeling good, or are short on time make it a straight 1hr at marathon pace.

2nd interval was only 25:00 due to time constraints . . .

Sunday May 17, 2015 #

Running (Dirt Road) 1:57:00 [3] 14.0 mi (8:21 / mi) +546m 7:27 / mi
shoes: Rapa Nui Trail - June '14

Run 1: 3hr rolling trail run at a moderate intensity (if not doing Pinelands).

OR 2hr easy rolling trail run if doing Pinelands next weekend.

Saturday May 16, 2015 #

Running (Dirt Road) 57:00 [3] 7.0 mi (8:09 / mi)
shoes: Rapa Nui Trail - June '14

Run 5: Super slow/easy flat run of 60:00.

In VT, forgot GPS . . . guessed on distance. Couldn't be flat where we were!

Friday May 15, 2015 #

Walking/Hiking 30:00 [3]

Walk 6: Uphill 30:00 walk on the TM.

Thursday May 14, 2015 #

5 AM

Running (Road) 1:14:43 [0] 10.64 mi (7:01 / mi) +115m 6:48 / mi
shoes: Rapa Nui Road - April 2015

Run 2: 75:00 flat progression run. Start about 15 seconds per mile slower than normal easy pace and then each mile try to speed up about 15 seconds per mile. Continue that till you either hit the hour mark or can’t speed up anymore. Then finish with 15:00 at a nice easy pace.

Workout was for approx 7 miles, starting at 7:45 pace and ending up slightly below 6:00.

Wednesday May 13, 2015 #

5 AM

Running (Road) 1:01:27 [0] 8.03 mi (7:39 / mi) +119m 7:19 / mi
shoes: Rapa Nui Road - April 2015

Run 4: Easy rolling recovery run of 60:00.

Tuesday May 12, 2015 #

5 AM

Running hills (Treadmill) 1:05:58 [0] 8.5 mi (7:46 / mi)
shoes: Rapa Nui Road - April 2015

Run 3: Normal warmup and cool-down, which can be outside or on the TM. Then for the workout - 3 x 10:00 hill cruise intervals with 5:00 flat running between each. First one at 7:15/4% , then 2nd one at 7:45/6%, and final one at 8:15/8%. These should be approx the same effort.

Sunday May 10, 2015 #

8 AM

Running (Mix Road/Trail) 2:00:36 [0] 16.0 mi (7:32 / mi) +241m 7:12 / mi
shoes: Rapa Nui Road - April 2015

Run 1: 2hr rolling road or trail run. If on trails, I’d pick a route that isn’t overly technical so you can still run a decent pace.

Friday May 8, 2015 #

5 AM

Running (Road) 55:30 [0] 7.16 mi (7:45 / mi) +105m 7:25 / mi
shoes: Rapa Nui Road - April 2015

Run 4: Easy, rolling recovery run of 55:00, followed by 4 x :15 flat strides.

Thursday May 7, 2015 #

5 AM

Running (Road) 55:32 [0] 8.05 mi (6:54 / mi) +17m 6:51 / mi
shoes: Rapa Nui Road - April 2015

Run 2: Normal warmup and a few strides before the workout and then another 10 - 15:00 of easy running after for a cool-down. The workout is a flat tempo run of 25:00 at 6:30 pace avg. So maybe start more like marathon pace and ease into the faster running. Then try to transition right back to normal pace at the end as you start the cool-down.

Wednesday May 6, 2015 #

5 AM

Bike 1:00:02 [0]

Tuesday May 5, 2015 #

6 AM

Running (Road) 1:00:18 [0] 8.33 mi (7:14 / mi) +154m 6:51 / mi
shoes: Rapa Nui Road - April 2015

Run 3: 1hr hill fartlek run. Run on a moderately hilly route (trails or road) and go easy effort no matter what the terrain for the first and last 10:00. Then for the middle 40:00, continue to run normal easy effort for all flat and downhill sections, but push each uphill section. Push the hills as hard as you can while still being able to resume your normal pace at the top.

Sunday May 3, 2015 #

10 AM

Running (Trail) 2:43:31 [0] 16.1 mi (10:09 / mi) +752m 8:52 / mi
shoes: Rapa Nui Trail - June '14

Colorado Trail, Durango. Felt the altitude!

Saturday May 2, 2015 #

4 PM

Walking/Hiking (Trail) 2:00:24 [0] 5.99 mi (20:06 / mi) +247m 17:49 / mi
shoes: Rapa Nui Trail - June '14

Hike on the Colorado Trail!

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