Training Log Archive: verticalwandererIn the 7 days ending Jan 29, 2017:
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Sunday Jan 29, 2017 #
Run (Sonian Forest) 2:31:15 [3] 14.9 mi (10:09 / mi)
shoes: Superior 2.5 (Red)
Run 1: 2.5hr rolling, runnable trails at an easy effort.
GPS died about halfway through, so distance is an estimate (although it was on a 20k marked trail, so it is close)
GPS died about halfway through, so distance is an estimate (although it was on a 20k marked trail, so it is close)
Saturday Jan 28, 2017 #
Walk (Bruge) 4:00:00 [3] 10.7 mi (22:26 / mi)
Run 4: 55:00 easy flat recovery run followed by 4 x :15 flat strides.
Ran out of time this week and had a friend in town who was not a runner, so we went for a long walk in Brugge instead. Distance was GPS distance.
Ran out of time this week and had a friend in town who was not a runner, so we went for a long walk in Brugge instead. Distance was GPS distance.
Thursday Jan 26, 2017 #
Run (Downtown Brussels) 57:51 [3] 6.18 mi (9:22 / mi)
shoes: Altra Lone Peak 3.0
Run 3: 60:00 easy rolling recovery run.
Wednesday Jan 25, 2017 #
Run (TM) 50:00 [3] 8.62 km (5:48 / km)
shoes: Altra Lone Peak 3.0
Run 2: 50:00 Easy Pace / Marathon Pace / Threshold Pace workout:
a. On a flat route or treadmill, run alternating 5:00 segments of Easy Pace (10:30), Marathon Pace (9:20), and Tempo Pace (8:45).
b. Complete 3 sets and then finish with a final 5:00 at Easy Pace.
Did it almost as RX, but messed up the math a little. Ran as follows:
5 min 9.8 km/hr (9:50)
5 min 10.4 km/hr (9:17)
5 min 11 km/hr (8:46)
3 times
5 min 9.8 km/hr (9:50)
Felt strong throughout.
a. On a flat route or treadmill, run alternating 5:00 segments of Easy Pace (10:30), Marathon Pace (9:20), and Tempo Pace (8:45).
b. Complete 3 sets and then finish with a final 5:00 at Easy Pace.
Did it almost as RX, but messed up the math a little. Ran as follows:
5 min 9.8 km/hr (9:50)
5 min 10.4 km/hr (9:17)
5 min 11 km/hr (8:46)
3 times
5 min 9.8 km/hr (9:50)
Felt strong throughout.