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Training Log Archive: MWillis

In the 31 days ending Mar 31, 2010:

activity

time

miles

Run

29:11:27

215.64

(8:07)

347.04

(5:03)

Swim

8:00:00

12.03

(39:55)

19.35

(24:48)

Strength

2:15:00

Walk

1:35:00

6.5

(14:37)

10.46

(9:05)

Total

41:01:27

234.17

376.85

4:09

0:00

» now

Wednesday Mar 31, 2010 #

Run long 2:15:00 [3] 16.25 mi (8:18 / mi)
shoes: Mizuno Rider 12

TM 2%, Only able to run 12min at marathon pace. Very hot and little air circulation in gym on ship. Ended run with heat exhaustion. Miserable.

Tuesday Mar 30, 2010 #

Run 1:20:00 [3] 9.75 mi (8:12 / mi)
shoes: Mizuno Rider 12

TM, 2%? 40min on TM @ 7.5mph, 5min +/- form drills, 35 min running on deck.
10ft seas, fun balancing... Cruise ship.

Sunday Mar 28, 2010 #

Strength 1:00:00 [3]

Arms and abs. No legs today.

Swim 1:00:00 [2] 1.48 mi (40:32 / mi)

500 w/u, 400, 300, 200, 100, 250 pull, (5) x 50 @1:00, 250 pull, (5) x 50 @ 1:00, 100 back.

Saturday Mar 27, 2010 #

Run race 3:55:53 [4] 31.0 mi (7:37 / mi)
shoes: Mizuno Rider 12

Gator Trail 50K. 1st Overall. Trails. Lake Waccamaw.
Sunny, 50deg, some wind.

Friday Mar 26, 2010 #

Swim 1:00:00 [3] 1.59 mi (37:44 / mi)

400 w/u; (2) x 100, 200, 300 @ 100 pace; 50ez, (6) x 100 50K, 50S, build; (5) x 50 breathe every 6; (4) x 25NB @ :40; 200 c/d

Wednesday Mar 24, 2010 #

Run 1:04:47 [3] 8.5 mi (7:37 / mi)
shoes: Mizuno Rider 12

Greenfield Lake, Pavement. 8.25 @ ~7:30 pace, 6 striders to finish.
Sunny, 70deg
Felt easy.

Saturday Mar 20, 2010 #

Run long 2:02:00 [3] 14.92 mi (8:11 / mi)
shoes: Mizuno Rider 12

Dirt, Poplar Grove. 2hrs @ 8:05 pace, 2min walk c/d.
Heavy legs from yesterday.
Sunny, lt wind, 75 deg

Friday Mar 19, 2010 #

Swim 1:00:00 [3] 1.42 mi (42:16 / mi)

400 w/u, (3) x 100 @ 2:00, (5) x 100 @ 1:50, (4) x 100 @ 1:40, 100 @ 1:09, (6) x 75 (swim, kick, pull - middle 25 of each fast), 50 ez, (4) x 25 NB @ :40, 50 w/ 2 breath, 150 c/d

Run intervals 1:18:00 [4] 9.5 mi (8:13 / mi)
shoes: Mizuno Rider 12

15 min w/u, 5 strides, (8) x 0.6 mile (track was 0.15 mile and just did 4 laps per repeat) - 3:37, :38, :39, :37, :44, :37, :36, :34
Finished with barefoot strides and form drills.
Sunny, Windy on front straight, 65deg

Thursday Mar 18, 2010 #

Run 1:08:20 [3] 8.25 mi (8:17 / mi)
shoes: Mizuno Rider 12

TM, 2%, 8 miles @ 8:06 / 0.25 mile c/d

Wednesday Mar 17, 2010 #

Swim 1:00:00 [3] 1.42 mi (42:16 / mi)

250 w/u, 25 breath every 3 / 50 every 5 / 75 every 7, 1200 pull, (8) x 50 @ :50, 250 c/d

Run tempo (Hills) 1:03:00 [4] 7.13 mi (8:50 / mi)
shoes: Mizuno Rider 12

TM, 15 min w/u @ 2% / 8:13 pace, 5 strides, 30min @ 10% / 9:22 pace, 15min c/d 2% / 8:06 pace

Monday Mar 15, 2010 #

Strength 1:15:00 [3]

Super Sets. Bench, lat pulls, curls, tri kick-backs, crunches, leg press, overhead press, squats, lunges, pull ups, hammy curls (110), abductor (90), adductor (90), rows

Walk hills 48:00 [3] 3.3 mi (14:33 / mi)

TM, 45min @ 15%, 3min c/d.

Sunday Mar 14, 2010 #

Run long 2:33:00 [3] 20.34 mi (7:31 / mi)
shoes: Mizuno Rider 12

Pavement, House to Greenfield Lake (3 laps of lake) and back w/ Henry. 20min @ 6:39, 1:40:00 @ 7:53, 30min @ 6:57. 3min c/d.
Sunny / 59deg / windy / felt good.

Saturday Mar 13, 2010 #

Run long (Hills) 2:30:00 [3] 17.5 mi (8:34 / mi)
shoes: Mizuno Rider 12

Trails, Umstead Park w/ Jim and Henry. Reedy Creek to Turkey Creek to Graylin to Reedy Creek (toward Marathon start / finish area) until 1:15:00 and back. Negative split run by about 1min.
Humid / 50deg / Calm air

Friday Mar 12, 2010 #

Swim 1:00:00 [3] 1.88 mi (32:00 / mi)

Tri Club, 500w/u, (3) x 50 @ 1:00 / 100 @ 1:30 / 250 @ 4:00, 50ez, 800 pull, (3) x 50 kick / 50 swim, 150 c/d

Thursday Mar 11, 2010 #

Run 1:20:00 [3] 9.75 mi (8:12 / mi)
shoes: Mizuno Rider 12

TM, 2%. 9.5 miles in 1:16:25, .25 mile c/d.

Wednesday Mar 10, 2010 #

Swim 1:00:00 [3] 1.51 mi (39:44 / mi)

500 w/u, 5 x 300, 6 x 75, 200 c/d

Run 1:11:37 [3] 8.62 mi (8:18 / mi)
shoes: Mizuno Rider 12

Pavement, downtown w/ Henry. 1hr @ 7:50 average. 4 Striders, 4 Hill Sprints on Nun St. Raced Henry on Striders and Sprints - fun stuff!
65deg / Calm wind / Occasional sprinkling rain.

Tuesday Mar 9, 2010 #

Run (Cut Down) 1:16:00 [4] 10.56 mi (7:12 / mi)
shoes: Mizuno Rider 12

TM, 2%. Fastest pace was 6:11. Last 25min @ 6:58. 1min c/d.
Cardio felt fine, even at 6:11. Legs still felt a little heavy from weekend and were limiting factor.

Monday Mar 8, 2010 #

Walk 47:00 [3] 3.2 mi (14:41 / mi)

TM. 10% up to 14% in 1st 10min. 14% for remaining 35min. Brief c/d followed by form drills.

Swim intervals 1:00:00 [3] 1.14 mi (52:37 / mi)

Masters practice. 50's. Some stroke work.

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