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Training Log Archive: Pjwolf

In the 7 days ending Sep 25, 2016:

activity # timemileskm+ft
  Running3 3:45:02 22.74(9:54) 36.6(6:09) 759
  Walking on Treadmill1 30:09 1.52(19:48) 2.45(12:18)
  Total4 4:15:11 24.26(10:31) 39.05(6:32) 759

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Friday Sep 23, 2016 #

7 AM

Running 1:32:37 [0] 9.35 mi (9:54 / mi) +591ft 9:21 / mi
ahr:135 max:157 shoes: Nike AirZoom Pegasus 33

90 minute long-ish run. I felt really good on this run.

Thursday Sep 22, 2016 #

7 AM

Running 1:05:08 [0] 6.74 mi (9:40 / mi) +168ft 9:26 / mi
ahr:137 max:163 shoes: Nike AirZoom Pegasus 33

1 hour rolling recovery run. first couple of miles outside with the pooch. The rest on treadmill with intervals of hills.

*The reason I indicate when I run with the dog is because I have to run a lot more slowly with him (he's old) so I don't want you to think I'd be that slow if I wasn't with the dog.

Wednesday Sep 21, 2016 #

5 AM

Walking on Treadmill 30:09 [0] 1.52 mi (19:48 / mi)
ahr:132 max:146 shoes: Nike AirZoom Pegasus 33

Tuesday Sep 20, 2016 #

8 AM

Running 1:07:17 [0] 6.65 mi (10:07 / mi)
ahr:139 max:161 shoes: Nike AirZoom Pegasus 33

Run 2: Hill Tempo + Flat V02 combo workout.

a. Do your normal 15:00 easy warmup and a few strides.

b. Run 15:00 at 10:00/4%.

c. Run 5:00 flat at normal easy pace as a recovery.

run 8 x 1:00 at 9:50/8% with 2:00 easy flat running in between

Finish with at least 15:00 easy jogging for recover

Finally felt good on a run again! This went really well and I was able to go a little faster than I normally do on those incline levels.

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