Training Log Archive: tedmacIn the 7 days ending Nov 12, 2016:
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Saturday Nov 12, 2016 #
Running (Road) 1:33:44 [3] 12.03 mi (7:48 / mi)
shoes: Hoka Huaka - Oct 16
Run 1: 90:00 flat steady road run at easy pace
7 AM
Running 1:33:44 12.03 mi (7:47 / mi) +192m 7:25 / mi
ahr:165 max:189
Friday Nov 11, 2016 #
Running (Treadmill) 52:13 [3] 7.0 mi (7:28 / mi)
shoes: Hoka Huaka - Oct 16
Run 2: Later in week. Easy week TM Flat Progression:
a. Start at about 30 seconds per mile slower than Easy Pace and run for 5:00.
b. Starting at 5:00, speed up by 0.1MPH each 2:00.
c. Continue speeding up till you are running at a comfortably hard pace (around current Marathon Pace).
d. Slow back down to Easy Pace and run for 10:00 or until you reach 1hr.
a. Start at about 30 seconds per mile slower than Easy Pace and run for 5:00.
b. Starting at 5:00, speed up by 0.1MPH each 2:00.
c. Continue speeding up till you are running at a comfortably hard pace (around current Marathon Pace).
d. Slow back down to Easy Pace and run for 10:00 or until you reach 1hr.
Thursday Nov 10, 2016 #
3 PM
Running (Road) 47:31 6.11 mi (7:47 / mi) +136m 7:16 / mi
ahr:127 max:165 shoes: Hoka Huaka - Oct 16
Run 3: 45:00 flat recovery run followed by 4 x :15 flat strides.
Wednesday Nov 9, 2016 #
5 AM
Walking/Hiking (Treadmill) 45:01 3.5 mi (12:52 / mi)
ahr:97 max:127 shoes: Huaka
Run/Walk 4: 60:00 total time with half being easy flat running and the other half moderate uphill walking on the TM. For example 15:00 R / 30:00 W / 15:00 R or it could be 10:00 R / 10:00 W / 10:00 R / etc.
Tuesday Nov 8, 2016 #
5 AM
Running (Road) 46:04 5.31 mi (8:41 / mi) +121m 8:06 / mi
ahr:128 max:184 shoes: Huaka
Run 4: 30:00 - 45:00 rolling/hilly recovery run.