Training Log Archive: igorunIn the 7 days ending Nov 21, 2010:
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Sunday Nov 21, 2010 #
Event: Philadelphia Marathon
7 AM
Running race 3:30:21 [5] 26.2 mi (8:02 / mi) +400ft 7:55 / mi
ahr:155 max:170 slept:5.0 weight:176lbs shoes: Adidas Adizero Sonic M
MADE IT TO BOSTON !!
10K 47:48 (7:43 pace)
1/2 1:40:56 (7:41 pace)
30K 2:25:16 (7:47 pace)
1 3:30:21 (8:01 pace)
Overall 1436 / 8946; Gender 1208/5186; M49 134/590, AG% 65.7
http://results.active.com/pages/personSearch.jsp
http://results.active.com/pages/page.jsp?eventLink...
http://www.marathonguide.com/results/browse.cfm?MI...
Race plan for HR:
0-4mi @ 150; 4-12 mi @ 155; 12-16mi @ 160; to the end 168
10K 47:48 (7:43 pace)
1/2 1:40:56 (7:41 pace)
30K 2:25:16 (7:47 pace)
1 3:30:21 (8:01 pace)
Overall 1436 / 8946; Gender 1208/5186; M49 134/590, AG% 65.7
http://results.active.com/pages/personSearch.jsp
http://results.active.com/pages/page.jsp?eventLink...
http://www.marathonguide.com/results/browse.cfm?MI...
Race plan for HR:
0-4mi @ 150; 4-12 mi @ 155; 12-16mi @ 160; to the end 168
Saturday Nov 20, 2010 #
Note
rhr:50 slept:8.0 weight:176.4lbs (rest day)
Friday Nov 19, 2010 #
Note
(rest day)
Thursday Nov 18, 2010 #
8 PM
Running 19:00 [1] 2.0 mi (9:30 / mi) +212ft 8:38 / mi
max:114 slept:5.5 weight:177lbs shoes: Adidas Adizero Sonic M
320 Cal
Wednesday Nov 17, 2010 #
Running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Adidas Adizero Sonic M
9 PM
Note
Strength training: bicepce, crunches
Tuesday Nov 16, 2010 #
8 PM
Running 20:00 [2] 2.25 mi (8:53 / mi) +300ft 7:54 / mi
slept:6.0 weight:176.7lbs shoes: Adidas Adizero Sonic M
Easy run.
0.75 mi = 0.25 x(6.0; 6.3, 6.6)mph
1.5 mi @ 6.9 mph, 8:40 pace
0.75 mi = 0.25 x(6.0; 6.3, 6.6)mph
1.5 mi @ 6.9 mph, 8:40 pace
Monday Nov 15, 2010 #
Note
slept:7.0 (rest day)