Training Log Archive: MWillis

In the 7 days ending Jan 11, 2014:

activity

time

miles

Run

4:23:00

33.59

(7:50)

54.06

(4:52)

Row

41:43

6.21

(6:43)

10.0

(4:10)

Total

5:04:43

39.8

(7:39)

64.06

(4:45)

1:25

0:00

Run 1:25:00 [3] 10.63 mi (8:00 / mi)
shoes: Brooks Glycerine 11

TM, 2% (1.5% for last 5 min of run before C/D). 7.6mph, 5min C/D.
Hot, sweaty (no fan), hard run.

Run 48:00 [4] 6.61 mi (7:16 / mi)
shoes: Asics Gel Nimbus 15

TM, 2%, 10min @ 7.7mph, 20min @ 8.9mph, back to 7.7, 8.9 mph for last mile. 10K in 44:30, and then 3:30 c/d.

Run 1:05:00 [3] 8.23 mi (7:54 / mi)
shoes: Asics Gel Nimbus 15

TM, 2%, 7.7mph + 5min C/D.
Felt ok.

Row 41:43 [3] 10.0 km (4:10 / km)

Rowing machine. Negative split.

Run 1:05:00 [3] 8.12 mi (8:00 / mi)
shoes: Asics Gel Nimbus 15

TM, 2%, 7.6mph + 5min c/d.
Tired today. Started out hard, but warmed up some. 3rd consecutive day running. Still a little sick as well.