Training Log Archive: PjwolfIn the 7 days ending Oct 2, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Saturday Oct 1, 2016 #
9 AM
Running 2:20:02 [0] 12.23 mi (11:27 / mi) +1036ft 10:36 / mi
ahr:142 max:166
Friday Sep 30, 2016 #
8 AM
Running 32:24 [0] 3.04 mi (10:40 / mi) +281ft 9:48 / mi
ahr:126 max:151 shoes: Nike Air RN
easy run outside with the dog. Was supposed to be 45 minutes, but only did 30 because I wasn't feeling well.
Wednesday Sep 28, 2016 #
7 AM
Running 1:00:28 [0] 5.93 mi (10:12 / mi) +218ft 9:51 / mi
ahr:128 max:160 shoes: Nike AirZoom Pegasus 33
One hour rolling recover run. Partially outside with the dog, the rest inside on the treadmill.
Tuesday Sep 27, 2016 #
8 AM
Running 1:00:28 [0] 6.72 mi (9:00 / mi)
ahr:147 max:165 shoes: Nike AirZoom Pegasus 33
Run 2: Flat tempo run on roads, track, or TM:
a. Run 15:00 at Easy Pace to warm up.
b. 4 x 15 second flat strides.
c. Run 30:00 at Tempo Pace of approx 8:15.
d. Transition immediately back to 9:40 Pace for 5:00.
e. Run 10:00 more as slow and easy as you want.
Did this on the treadmill and felt good.
a. Run 15:00 at Easy Pace to warm up.
b. 4 x 15 second flat strides.
c. Run 30:00 at Tempo Pace of approx 8:15.
d. Transition immediately back to 9:40 Pace for 5:00.
e. Run 10:00 more as slow and easy as you want.
Did this on the treadmill and felt good.
Monday Sep 26, 2016 #
5 AM
Walking on Treadmill 20:09 [0] 1.2 mi (16:48 / mi)
ahr:131 max:150 shoes: Nike AirZoom Pegasus 33