Training Log Archive: LarryBIn the 7 days ending Oct 23, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Oct 23, 2016 #
1 PM
running (Road run) 1:22:35 [3] 7.57 mi (10:55 / mi)
shoes: Cascadia 10-2016
Run 1: 3hr rolling, runnable trails at an easy effort. (did a one hour bike right after so had to cut the run short)
3 PM
Biking 1:03:16 [3] 15.3 mi (4:08 / mi)
Bike training
Thursday Oct 20, 2016 #
7 AM
running (Track ) 1:01:28 [3] 6.13 mi (10:02 / mi)
shoes: Cascadia 10-2016
Run 2: Flat tempo run on roads, track, or TM:
a. Run 15:00 at Easy Pace to warm up.
b. 4 x 15 second flat strides.
c. Run 25:00 at Tempo Pace which is about 8:35.
d. Transition immediately back to normal Easy Pace of 10:15 for 5:00.
e. Run 10:00 more as slow and easy as you want.
Did this on the track at Acadia University in Nova Scotia.
a. Run 15:00 at Easy Pace to warm up.
b. 4 x 15 second flat strides.
c. Run 25:00 at Tempo Pace which is about 8:35.
d. Transition immediately back to normal Easy Pace of 10:15 for 5:00.
e. Run 10:00 more as slow and easy as you want.
Did this on the track at Acadia University in Nova Scotia.
Wednesday Oct 19, 2016 #
7 AM
running (Road run) 41:10 [3] 3.54 mi (11:38 / mi)
shoes: Cascadia 10-2016
Run 4: 1hr recovery run of any kind.