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Training Log Archive: mariaamaya

In the 7 days ending Jan 21:

activity # timemileskm+m
  Run4 5:32:23 27.92(11:54) 44.93(7:24)
  Total4 5:32:23 27.92(11:54) 44.93(7:24)

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Sunday Jan 21 #

3 PM

Run (Outside) 1:37:33 [1] 8.5 mi (11:29 / mi)
shoes: ON - Cloudsurfer (G&O)


Found a nearby (super easy) but cool trail. Mountain trail, golf course, river bank, paved, cobblestone - you name it, it had it!

Beautiful day for it too!!

Friday Jan 19 #

6 AM

Run (Outside) 1:03:50 [4] 6.02 mi (10:36 / mi)
shoes: ON - CloudSurfer


We went out to run up to the park, which of course was dark but along the way we hit the castle and did a series of 8xshort, 2xmed, 2xlong hill sprints. They were pretty tough but a great workout!

Wednesday Jan 17 #

6 AM

Run (Treadmill) 1:06:00 [3] 7.2 mi (9:10 / mi)
shoes: ON - CloudSurfer


Run 3: On the treadmill, do a condensed version of the normal 1hr flat progression. Aim to go from easy pace to maxed out in 30:00. I suggest speeding up by 1 click every 1 minute instead of 2. As you are getting faster you will be able to judge whether that rate of increase is right or if you need to back off to speeding up every 2:00 towards the end. At the end of the 30:00, slow back to easy pace for 5:00, then do 8 x 1:00 hills at 8:30 / 6% incline with 2:00 flat recovery jogs between them. This should total to about 1 hour of running time.

So 2 clicks every minute turned out to be harder than I expected. I did that for 5 min then I changed it to 1 click every 2 min for the remainder 25 min and I was hurting. I started at 6.2 mph and finished at 7.0 mph. I guess that's where I screwed up, it was supposed to be 1 click not 2, oops! No wonder it was hard.

For the hills I did 6 hills at 6% incline but I kept it at 6.2 mph (10:00 m/m).

Tough run!

7 PM

Run (Indoor Track) 1:45:00 [4] 6.2 mi (16:56 / mi)
shoes: ON - Cloudsurfer (G&O)


I finally decided to go to the official CSOB Bratislava Marathon training group to see what they are all about. So, I went to run with them and this is what we did:

800 meters warm up
1200 meters form drills
12x400 meter repeats @
-- 1:35
-- 1:43
-- 1:38
-- 1:37
-- 1:38
-- 1:40
-- 1:38
-- 1:37
-- 1:35
-- 1:37
-- 1:39
-- 1:29

Then 600 meter cool down

All was done in Slovak, so I just watched carefully what others did.

I was amazingly energetic! Even after having done that hard workout in the morning.


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