Training Log Archive: cmcpeakeIn the 7 days ending Apr 22, 2012:
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Sunday Apr 22, 2012 #
run 2:16:31 [3] 26.1 km (5:14 / km)
ahr:136 shoes: brooks adrenaline (d)
second run of B2B long runs.
3x20 minute intervals at 4:50 pace mixed in to the run.
never felt pressed, legs felt good.
3x20 minute intervals at 4:50 pace mixed in to the run.
never felt pressed, legs felt good.
Saturday Apr 21, 2012 #
run 3:58:35 [3] 35.0 km (6:49 / km)
ahr:121 shoes: la sportiva crosslites (b)
trail run at Sulphur
Friday Apr 20, 2012 #
run 1:30:41 [5] 15.7 km (5:47 / km)
ahr:140 shoes: brooks adrenaline (c)
8k warm up outside then onto the treadmill for hill climb intervals
1x10min, 8 incline, 10:20 per mile pace (5.8mph)
1x10min, 9 incline, 10:00 per mile pace (6mph)
1x5min, 9 incline, 10:00 per mile pace (6mph)
3min recovery between each one
14min cooldown
went well but was toast by the end.
1x10min, 8 incline, 10:20 per mile pace (5.8mph)
1x10min, 9 incline, 10:00 per mile pace (6mph)
1x5min, 9 incline, 10:00 per mile pace (6mph)
3min recovery between each one
14min cooldown
went well but was toast by the end.
Thursday Apr 19, 2012 #
run 55:11 [3] 10.0 km (5:31 / km)
ahr:131 shoes: brooks adrenaline (c)
easy on the rail path. Legs dead from last nights workout.
7 PM
run 1:22:04 [3] 14.3 km (5:44 / km)
ahr:134 shoes: brooks adrenaline (b)
half road, half trails in HP. Easy pace.
Wednesday Apr 18, 2012 #
gym - weights 1:20:00 [3]
weights - legs and abs
run 1:21:38 [5] 15.8 km (5:10 / km)
shoes: brooks adrenaline (b)
speed work at the track
First real track workout since last June
did long warm up then
400 (1:34),800(3:15),1200(4:58),1200(5:00),800(3:16),400(1:33)
Pace was real consistent.
Felt good, could have pushed a little harder but wanted to be careful with the HS. It was not a problem.
First real track workout since last June
did long warm up then
400 (1:34),800(3:15),1200(4:58),1200(5:00),800(3:16),400(1:33)
Pace was real consistent.
Felt good, could have pushed a little harder but wanted to be careful with the HS. It was not a problem.
Tuesday Apr 17, 2012 #
gym - weights 50:00 [3]
weights - upper body
run 1:08:02 [3] 13.0 km (5:14 / km)
ahr:135 shoes: brooks adrenaline (c)
first half of run easy second half at around marathon pace with some pickups