Training Log Archive: prcastonIn the 7 days ending Mar 30, 2013:
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Saturday Mar 30, 2013 #
6 PM
Running (LSD) 42:33 [2] 4.89 mi (8:42 / mi)
slept:6.0 weight:180lbs shoes: Mizuno Yellow Gray
Slow Day. Flew 6.5 (8 hours+ sitting down). Legs felt turrrible.
Friday Mar 29, 2013 #
Note
(rest day)
Rest Day today. Flight ended up taking too much time to prepare for.
Thursday Mar 28, 2013 #
4 PM
Running (4 Miler Easy/Moderate) 31:43 [3] 4.0 mi (7:56 / mi)
slept:8.0 weight:185lbs shoes: Mizuno Yellow Gray
4 Mile Run at Easy/Moderate Pace. Quasi T-Storm Weather, felt great outside. Ran with Lauren - getting fast. Nickname S@#$ sandwich - fast beginning and end, slow middle 2.
#1 07:34
#2 08:12
#3 08:11
#4 07:44
Had .33 Warmup and .33 Cooldown not timed back to office. Sprinted to meet Lauren - got away late from work. Jogged real slow back to office.
#1 07:34
#2 08:12
#3 08:11
#4 07:44
Had .33 Warmup and .33 Cooldown not timed back to office. Sprinted to meet Lauren - got away late from work. Jogged real slow back to office.
Wednesday Mar 27, 2013 #
4 PM
Running intervals (400's) 34:32 [5] 3.22 mi (10:43 / mi)
slept:8.0 weight:185lbs shoes: Mizuno Yellow Gray
10 min warmup. Pace slow, 08:47 per mile. 3 X 400's after.
#1: 86s
#2: 79s
#3: 83s
Each interval followed by 3:00 min rest.
10 min cooldown on way back to office - 08:00 pace because of rain.
#1: 86s
#2: 79s
#3: 83s
Each interval followed by 3:00 min rest.
10 min cooldown on way back to office - 08:00 pace because of rain.
Tuesday Mar 26, 2013 #
5 PM
Running (Easy Run) 32:46 [2] 4.0 mi (8:12 / mi)
slept:8.0 weight:180lbs
Easy run day - 4 miles at or above 08:30 pace. Ended up being around 08:11 per mile.
Monday Mar 25, 2013 #
5 PM
Running tempo (3 Mile Tempo) 43:09 [4] 4.97 mi (8:41 / mi)
slept:8.0 weight:180lbs shoes: Mizuno Yellow Gray
10 min warmup followed by 3 mile tempo followed by 10 min cooldown. Warmup at 08:30 pace, followed by 07:47 tempo pace for 3 miles followed by 10:00 slow cool down after.
Sunday Mar 24, 2013 #
Running (Time Trial) 7:04 [4] 1.0 mi (7:04 / mi)
slept:8.0 weight:180lbs (rest day) shoes: Mizuno Yellow Gray
Rest Day - needed an excuse to move. Did a mile at a comfortable fast pace to see what I would run. 07:04.