Training Log Archive: Climber1In the 7 days ending Sep 12, 2010:
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Sunday Sep 12, 2010 #
1 PM
Trail Run (Long) 1:56:00 [4] 8.5 mi (13:39 / mi)
shoes: Montrail Masochist Grn
Was able to run the two biggest hills on stump jump course. I had never been able to run even one of the hills previously.
Saturday Sep 11, 2010 #
8 AM
Trail Run (Long) 2:00:00 [3] 8.0 mi (15:00 / mi)
shoes: Montrail Masochist
Friday Sep 10, 2010 #
8 AM
Trail Run (Easy run) 32:00 [2] 3.0 mi (10:40 / mi)
shoes: Montrail Masochist Grn
Wednesday Sep 8, 2010 #
11 AM
Trail Run (Mid week long run) 1:31:00 [4] 8.5 mi (10:42 / mi)
shoes: Montrail Masochist Grn
Last 15 minutes were tough!
Run for 1:30:00 continuously but with 3 distinct segments of 30:00 each. The first 30:00 should be what I call "ultra" pace which is slower than normal easy pace. Just because it is slower doesn't mean it is easier unless you learn to be smooth and efficient at this slower pace. Then make the middle 30:00 your normal easy pace. Finally, finish with the last 30:00 being as close to lactate threshold pace as you can manage.
Run for 1:30:00 continuously but with 3 distinct segments of 30:00 each. The first 30:00 should be what I call "ultra" pace which is slower than normal easy pace. Just because it is slower doesn't mean it is easier unless you learn to be smooth and efficient at this slower pace. Then make the middle 30:00 your normal easy pace. Finally, finish with the last 30:00 being as close to lactate threshold pace as you can manage.
Tuesday Sep 7, 2010 #
8 AM
Treadmill Run (Hill Cruise Intervals) 1:00:00 [4] 6.3 mi (9:31 / mi)
shoes: Asics
Hill Cruise intervals on treadmill. After the normal 15:00 easy run warmup and a few flat strides, the workout is 6 x 5:00 @ 8:50/4% with a 2 minute recovery consisting of easy flat running between each.