Training Log Archive: mariaamaya

First run in Colombia, yesterday I had a tough time just going up stairs. Today I figured I would do what I could.

0-10 min worked my way up to 9 km/hr (5.59 mph) (10:44 m/mile)

10-12 min @ 9 km/hr (5.59 mph) (10:44 m/mile)
12-14 min @ 13 km/hr (8.07 mph) (7:26 m/mile)

14-16 min @ 9 km/hr (5.59 mph) (10:44 m/mile)
16-18 min @ 13 km/hr (8.07 mph) (7:26 m/mile)

18-22 min @ 9 km/hr (5.59 mph) (10:44 m/mile)
22-25 min @ 13 km/hr (8.07 mph) (7:26 m/mile)

25-27 min @ 9 km/hr (5.59 mph) (10:44 m/mile)
27-30 min @ 13 km/hr (8.07 mph) (7:43 m/mile)

30-32 min @ 9 km/hr (5.59 mph) (10:44 m/mile)
32-35 min @ 13 km/hr (8.07 mph) (7:43 m/mile)

35-37 min @ 9 km/hr (5.59 mph) (10:44 m/mile)
37-40 min @ 13 km/hr (8.07 mph) (7:26 m/mile)

40-42 min @ 9 km/hr
42-45 min @ 13 km/hr (8.07 mph) (7:26 m/mile)

45-56 min @ 9 km/hr
56-60 min @ 10 km/hr (6.21 mph) (9:39 m/mile)

Good run, surprisingly not as difficult as I thought it would be. On previous trips here I have not been able to get to sprints on my first run, it usually takes a few days. :)

No time today!! A little bit of a push on a short run!

Good hill run.

15 min warm up @ 6.2 mph
1% incline every min to 15% with 2% decrease with .2 mph decrease to 4.2 mph
2 min at 15%
1% decline every min to flat with .1 mph increase to 6.4 mph
1 min @ 6.6 mph
1 min @ 6.7 mph
1 min @ 6.8 mph
1 min @ 6.9 mph
10 min @ 7.0 mph

44 min easy @ 6.2 mph
4 strides @ 11.0 mph
9 min cool down at 6.6 mph

good run!