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Training Log Archive: tedmac

In the 7 days ending Jan 27:

activity # timemileskm+m
  Running4 5:39:14 43.07(7:53) 69.32(4:54) 463
  Total4 5:39:14 43.07(7:53) 69.32(4:54) 463
  [1-5]4 5:37:31

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Saturday Jan 27 #

7 AM

Running (Road) 52:13 intensity: (23 @0) + (10 @1) + (52 @2) + (3:52 @3) + (12:51 @4) + (34:05 @5) 6.59 mi (7:55 / mi) +88m 7:37 / mi
ahr:167 max:202

Run 4: 45:00 rolling trail recovery run.

Thursday Jan 25 #

10 AM

Running (Road) 1:00:10 intensity: (50 @0) + (13:26 @1) + (9:33 @2) + (9:23 @3) + (5:55 @4) + (21:03 @5) 7.56 mi (7:57 / mi) +86m 7:41 / mi
ahr:145 max:179

Run 3: Later in week. 50:00 rolling recovery run followed by 4 x :30 hill sprints, with easy jog down and then 1:00 of rest at bottom.

Tuesday Jan 23 #

7 AM

Running (Treadmill) 45:54 intensity: (14 @0) + (13 @1) + (20:33 @2) + (24:28 @3) + (16 @4) + (10 @5) 6.5 mi (7:04 / mi)
ahr:140 max:169

Icy . . . had to do inside . . .

Run 2: Early in week. 30:00 Flat Marathon Pace run:

a. Run 5:00 at Easy Pace to warm up.

b. 4 x 15 second flat strides.

c. Run 30:00 at Marathon Pace (same pace as last week’s longer version).

d. Run 5:00 at Easy Pace for your cool-down.

Sunday Jan 21 #

9 AM

Running (Road) 3:00:57 intensity: (16 @0) + (8 @1) + (44 @2) + (10:21 @3) + (10:02 @4) + (2:39:26 @5) 22.42 mi (8:04 / mi) +289m 7:46 / mi
ahr:169 max:195

Run 1: 3hr flat/rolling long run on non-technical trails or dirt roads.

Note: Was in Massachusetts and paved roads were my only option.

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