Training Log Archive: poconnIn the 7 days ending Nov 17, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Nov 17, 2013 #
10 AM
Run 1:17:00 [3] 9.5 mi (8:06 / mi)
Run back from Westminster. 2m w/u under lrp. 3x1m at 7:15 pace. I couldn't get the speed down to z4/7:01. Rest of the miles between 7:45-8:12. Longest run of the OS so far. Not sure if I should have done the 3x1M a bit later in the run. Took until mile 5 to w/u the toes. Solid run.
Saturday Nov 16, 2013 #
Bike 8:00 [3] 25.0 mi (19 / mi)
75m EN workout. 20m EN w/u. 2x10 at z4/240. 2x15 at z3/205. Not sure if zones are high enough based on my fitness.
9 AM
Run 40:00 [3] 5.35 mi (7:29 / mi)
z2/7:32 out/z3/7:15 back. Felt great going out. Labored a bit at the end. Definitely feeling stronger running. High intensity running is paying off.
Thursday Nov 14, 2013 #
6 AM
Bike 40:00 [3] 11.43 mi (3:30 / mi)
NYC Hilton z5/5x2M intervals. Did the best I could with crappy hotel bike.
Wednesday Nov 13, 2013 #
5 AM
Run 50:00 [3] 6.0 mi (8:20 / mi)
EN W/U. 3x1M(4") at 7:03 pace-2% on treadmill. These sessions are tough. Work works!! I need to fuel prior to these sessions.
Monday Nov 11, 2013 #
9 AM
Run 35:00 [3] 4.05 mi (8:39 / mi)
Run following bike session. LRP with 4x30' strides at 6:10 pace.
8 PM
Bike 1:00:00 [3] 24.0 mi (2:30 / mi)
EN Tuesday session done on Monday evening due to travel. Main set was 2x10 at 240 watts.