Training Archive: divIn the 7 days ending 2008-07-05:
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| S | M | T | W | H | F | S | |||||||
Friday Jul 4 | ||
| Medium Pace Run race 19:56 [5]5 km (3:59 / km) vdot: 50.0 | |
| shoes: Mizumo Alchemy | ||
| Pleasant hill Firecrackers 5k race. Better than last year but still slower than PR. Averaged 6:26m/m pace. On the other hand, not so bad having in mind low weekly mileage. First guy in my age group ran it in 15:56.
First mile was quite good, around 6m/m, but second went hard, slowdown to 6:44 loop (probably lap is longer than1 mile), last one was 6:40, accelerated on the second part. Actually, after increasing speed felt better, keep it till the end. 1. - 6:40 (1600+150) 2. - 6:44 (1600) 3. - 6:40 (1600) Averaged 6:26 m/m | ||
Wednesday Jul 2 | ||
| Easy run warm up/down 22:00 [3]3.6 km (6:07 / km) | |
| shoes: Mizumo Alchemy | ||
| Warmup and cooldown. felt good and rested | ||
| R run intervals 1:20 [3]0.4 km (3:20 / km) | |
| shoes: Mizumo Alchemy | ||
| strides, 4x100 relaxing. | ||
| Stretching 15:00 [3] | |
| Before and after workout. | ||
| Medium Pace Run intervals 18:57 [4]4.8 km (3:57 / km) | |
| shoes: Mizumo Alchemy | ||
| Intervals, 3x1600, moderate pace. Started easy making 1:30 per lap. Than slowdown to 1:36-1:40 per lap, close to T pace time.
1. 6:10 - 1:30, 1:32, 1:35, 1:32 2. 6:20 - 3. 6:27 - | ||
Sunday Jun 29 | ||
| Easy run (Barefoot on the beach) 30:00 [3]5.5 km (5:27 / km) | |
| Santa Cruz beach. Barefoot run along the water and in the water - waves were big, up to 2.4 meters. but generaly nice day, wind was calm, temperatures around 20, water some 17C. | ||