Training Log Archive: tedmacIn the 7 days ending Nov 4, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Nov 4, 2017 #
9 AM
Running (Trail) 4:05:08 26.66 mi (9:12 / mi) +1312m 7:59 / mi
ahr:167 max:200 shoes: Hoka ATR 3
Run 1: Moab Trail marathon!
Friday Nov 3, 2017 #
4 PM
Running (Trail) 20:09 2.25 mi (8:57 / mi) +113m 7:45 / mi
ahr:138 max:152 shoes: Hoka ATR 3
Run 4: 20:00 very easy flat recovery run followed by a few flat strides as last run before race after getting to Moab (if you get there in time, otherwise the last run would be in Flagstaff before trip).
Wednesday Nov 1, 2017 #
2 PM
Running (Trail) 41:26 5.01 mi (8:16 / mi) +101m 7:47 / mi
ahr:171 max:197 shoes: Hoka Instinct
Run 3: 40:00 rolling recovery run on non-technical trails.
Tuesday Oct 31, 2017 #
8 AM
Running (Treadmill) 46:47 6.0 mi (7:48 / mi)
ahr:154 max:174 shoes: Hoka Instinct
Run 2: Early in the week. Short combo cruise interval workout with 2:00 flat easy recovery jogs.
a. 10:00 - 15:00 Easy Pace warmup.
b. 4 x :15 flat strides.
c. 1 x 5:00 flat at about 6:45 pace, with a 2:00 recovery at Easy Pace after.
d. 1 x 5:00 at 7:45/6%, with 2:00 recovery.
e. 1 x 5:00 at 6:45 pace (same or a little faster than first one) flat again to finish up.
f. 10:00 -15:00 Easy Pace cool-down
a. 10:00 - 15:00 Easy Pace warmup.
b. 4 x :15 flat strides.
c. 1 x 5:00 flat at about 6:45 pace, with a 2:00 recovery at Easy Pace after.
d. 1 x 5:00 at 7:45/6%, with 2:00 recovery.
e. 1 x 5:00 at 6:45 pace (same or a little faster than first one) flat again to finish up.
f. 10:00 -15:00 Easy Pace cool-down
Sunday Oct 29, 2017 #
10 AM
Running (Trail) 2:00:54 14.69 mi (8:14 / mi) +300m 7:44 / mi
ahr:160 max:177 shoes: Hoka ATR 3
Run 1: 2hr rolling, easy effort trail run