Saturday Jan 31 |
 | Road Running (Trail/Off trail) 1:17:00 [3] 16.2 km (4:45 / km) | |
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| Easy morning run, cold, very windy, few inches of snow. |
Thursday Jan 29 |
| Road Running (Treadmill/GYM) 10:00 [2] 0.5 mi (19:58 / mi) | |
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| Warmup/Cooldown |
| Road Running (Treadmill/GYM) 30:00 [4] 3.0 mi (10:00 / mi) | |
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| Repeats like 4 x 4:30 with 2-3 min. rest at 7.5 mph/4% grade. Plus one last 2 min. workout. |
Wednesday Jan 28 |
| Road Running (Treadmill/GYM) 1:00:00 [3] 7.0 mi (8:34 / mi) | |
| max:148 |
| Easy run at 7.0mph with 2.5% grade |
Tuesday Jan 27 |
| Road Running (Treadmill/GYM) 8:00 [2] 1.0 mi (7:59 / mi) | |
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| Warmup/cooldown |
| Road Running (Treadmill/GYM) 22:00 [4] 2.0 mi (10:59 / mi) | |
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| Intervals like 2 min. at speed 8.5 mph/5% grade with 1 min. rest - easy run plus 20-30 sec. treadmill transision between workouts.
First interval was 3 min. and rest - 2 min. |
Monday Jan 26 |
| Road Running (Treadmill/GYM) 1:00:00 [3] 7.0 mi (8:34 / mi) | |
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| Easy run at speed 7.0mph with 4% grade. |
| Weights (GYM) 30:00 [3] 0 mi ( / mi) | |
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| Legs/Abs. |
Sunday Jan 25 |
| Road Running (Trail/Off trail) 1:19:11 [3] 17.5 km (4:31 / km) | |
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| Easy long run, the weather still cold and windy. |
Saturday Jan 24 |
| Road Running (Trail/Off trail) 1:10:20 [3] 15 km (4:41 / km) | |
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| Easy morning run. A little bit cold, windy, and icy. Discovered hidden trail in the neighborhood woods, but anyway distance still limited. |
Thursday Jan 22 |
| Road Running (Treadmill/GYM) 1:00:00 [3] 7.0 mi (8:34 / mi) | |
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| Easy run at 7.0mph with 4% grade.
Estimated mile pace is around 7:24, distance ~8.1 mile.
Felt very nice and probably was able to manage same pace for at least 30 minutes more. |
Wednesday Jan 21 |
| Road Running (Treadmill/GYM) 10:00 [2] 0.5 mi (19:58 / mi) | |
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| Warmup/cool down. |
| Road Running (Treadmill/GYM) 20:00 [4] 2.8 mi (7:08 / mi) | |
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| Intervals at speed 8.5 mph with 5% grade: equivalent to 5:43 mile pace.
3 x 3 min with 1.5 min. rest;
2 x 1.5 min with 1.5 min. rest. |
Tuesday Jan 20 |
| Road Running (Treadmill/GYM) 40:00 [3] 4.8 mi (8:20 / mi) | |
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| Easy run at 7.0mph/5% |
Monday Jan 19 |
| Road Running (Treadmill/GYM) 45:00 [3] 5.4 mi (8:20 / mi) | |
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| Easy run at 7.0mph/5.0%. |
| Weights (Legs) 30:00 [3] 0 mi ( / mi) | |
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| Legs/Arms/Abs. |
Saturday Jan 17 |
| Road Running (Paved Trail) 57:40 [3] 7.1 mi (8:07 / mi) | |
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| Easy run ... paved tral, windu, wet and iced snow. |
Thursday Jan 15 |
| Road Running (Treadmill/GYM) 46:00 [4] 5.0 mi (9:12 / mi) | |
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| Repeats like at 8.0mph/5.0% - pace ~6:10 min/mile
12 min. + 3 x 6min with 5 min. rest between.
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| Stretching (GYM) 20:00 [3] 0 mi ( / mi) | |
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Wednesday Jan 14 |
| Road Running (Treadmill/GYM) 40:00 [4] 5.0 mi (7:59 / mi) | |
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| Intervals like ...
4 x (5 min. @ 7.0mph + 2.5% / 5 min. @ 8.0mph + 5.0%).
Recalculated mile pace is 8:15 and 6:10 accordingly. |
| Weights 30:00 [3] 0 mi ( / mi) | |
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Tuesday Jan 13 |
| Road Running (Treadmill/GYM) 40:00 [3] 4.7 mi (8:30 / mi) | |
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| Warmup for 3 minutes (~0.2 mile).
Then easy run at speed 7.0/grade 4.0 for 40 minutes. |
| Weights 30:00 [3] 0 mi ( / mi) | |
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| Arms/Abs/Shoulders |
Monday Jan 12 |
| Road Running (Treadmill/GYM) 3:00 [2] 0.2 mi (14:59 / mi) | |
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| Warmup. |
| Road Running (Treadmill/GYM) 45:00 [3] 5.3 mi (8:30 / mi) | |
| max:158 |
| Easy run at speed 7.0 with grade 4.0
15 min - HR: 145;
30 min - HR: 154;
45 min - HR: 158. |
| Weights 30:00 [3] 0 mi ( / mi) | |
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| Legs/Abs |
Saturday Jan 10 |
| Road Running (Treadmill/GYM) 5:00 [2] 0.4 mi (12:29 / mi) | |
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| Warmup |
| Road Running (Treadmill/GYM) 1:15:00 [3] 8.5 mi (8:49 / mi) | |
| max:155 |
| Easy running at speed 7.0 with incline 3.0.
Pace close to 8 min/mile |
Thursday Jan 8 |
| Road Running (Treadmill/GYM) 5:00 [2] 0.4 mi (12:29 / mi) | |
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| Warmup: speed 5.0/grade 5.0 |
| Road Running (Treadmill/GYM) 40:00 [3] 4.5 mi (8:52 / mi) | |
| max:165 |
| Intervals like (easy/faster) running at grade 5.0:
1 x 5 min. at speed 6.0 then 7.0;
2 x 5 min at speed 6.0 then 8.0;
5 min easy at speed 6.0; |
| Weights 30:00 [3] 0 mi ( / mi) | |
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| Arms and abs. |
Wednesday Jan 7 |
| Road Running (Treadmill/GYM) 5:00 [2] 0.4 mi (12:29 / mi) | |
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| Warmup at speed 5.0/incline 2.0 |
| Road Running (Treadmill/GYM) 45:00 [3] 4.9 mi (9:10 / mi) | |
| ahr:150 max:163 |
| Easy run at speed 6.5 with incline (grade) 5.0 which is approximately equal 7:35 mile pace. |
| Stretching (GYM) 20:00 [3] 0 mi ( / mi) | |
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| Few common exercises, easy. |
Tuesday Jan 6 |
| Road Running (Treadmill/GYM) 10:00 [3] 1.0 mi (10:00 / mi) | |
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| Warmup/Cooldown at speed 5.0-6.5 |
| Road Running (Treadmill/GYM) 35:00 [4] 4.6 mi (7:37 / mi) | |
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| Speed 8.0
Incline 2.0 - 5 min. (~7:45 mile pace);
Incline 3.0 - 10 min. (~7:10 mile pace);
Incline 2.0 - 20 min. (~7:45 mile pace). |
| Weights (Legs) 45:00 [3] 0 mi ( / mi) | |
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Monday Jan 5 |
| Road Running (Treadmill/GYM) 40:00 [3] 4.8 mi (8:20 / mi) | |
| max:171 |
| Speed 7.5-8.0
Incline 2.0-3.0 |
| Weights (GYM) 35:00 [3] | |
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| Common, nothing special. |