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Training Log Archive: nolimit

In the 7 days ending Jul 7, 2013:

activity # timemileskm+ft
  easy run with rolling hills3 6:25:00 34.25(11:14) 55.12(6:59) 2859
  recovery2 2:15:00 13.5(10:00) 21.73(6:13)
  Threshold Pace runs1 1:15:00
  up/ dowhills1 1:10:00
  Total7 11:05:00 47.75 76.85 2859
averages - sleep:7 weight:163lbs

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Sunday Jul 7, 2013 #

11 AM

recovery 1:15:00 [1] 7.5 mi (10:00 / mi)

Saturday Jul 6, 2013 #

2 PM

easy run with rolling hills 4:05:00 [3] 20.0 mi (12:15 / mi) +2859ft 10:47 / mi

Tuller Lake Forrest roads. good runable climbs that I believe simulates the hard pack dirts roads of VT100.

upper 70s very humid; ate salted potatoes and water. Had more energy this time! Got a chiropractic adjustment earlier in the week that helped

The time included is stopping to refuel and go number 2 off the road

Friday Jul 5, 2013 #

1 PM

easy run with rolling hills 1:15:00 [1] 7.25 mi (10:21 / mi)

Thursday Jul 4, 2013 #

9 AM

Threshold Pace runs tempo (run 3) 1:15:00 [3]

WU: 15 min with a few surges

3 x 2Miles at threshold pace (6:55) with 5:00 easy pace between each threshold pace run

1. 13:46...

2. 14:30...

3. 15:37...

Cool down, easy run back
_________________________________________
hot and humid! For some reason couldn't keep tempo!
my 2 milers are generally around 12 something...

maybe it is the recovery from my previous training? Not sure, but it was a good workout and training in the humidity was good since VT100 may have those same conditions

Wednesday Jul 3, 2013 #

6 AM

easy run with rolling hills 1:05:00 [1] 7.0 mi (9:17 / mi)

Tuesday Jul 2, 2013 #

2 PM

up/ dowhills hills (run2) 1:10:00 [5]
slept:7.0 weight:163lbs

15 min WU with surges

found steepest paved hill (23% grade in spots) and ran up for 3 minutes, after 30" ran down hard. Did a total of 20 minutes.
Temps were near 80 degrees with lots of humidity

Legs a little fatigued from Saturday's 6 hour run, but focused on form and keeping my cadence up! Great workout

Cool down: 15 min back to car with stretches and recovery meal afterwards

Monday Jul 1, 2013 #

7 AM

recovery 1:00:00 [1] 6.0 mi (10:00 / mi)

easy run the next day. tired but ran without abnormal issues. Incorperated 2 sets of 10 pull-ups through out the course, since fort drum have pull up bars through out the post.

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