Training Log Archive: LarryBIn the 7 days ending Jan 8, 2017:
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Sunday Jan 8, 2017 #
7 AM
running (Trail run) 1:56:00 [3] 9.31 mi (12:28 / mi)
shoes: Cascadia 10-2016
Run 2: 2hr flat/rolling long road run at an easy steady pace. (This shorter long run from last week.) Did not get in the treadmill test but keep me at 10:20 pace for my easy pace - that still feels good. Will do the test this week.)
Friday Jan 6, 2017 #
7 AM
running (Treadmill) 1:00:00 [3] 5.3 mi (11:19 / mi)
shoes: Asics-home 9-2016
Run 3: Hill Cruise intervals on treadmill. After the normal 15:00 warmup, run 5 x 5:00 at 9:45/4% with a 2 minute recovery consisting of easy flat running between each. Cool-down with another 15:00 of easy running.
Wednesday Jan 4, 2017 #
5 PM
running (Road run) 43:25 [3] 4.31 mi (10:04 / mi)
shoes: Asics - office
Run 4: 45:00 easy recovery run of any kind.
Tuesday Jan 3, 2017 #
8 AM
running (Road run) 37:59 [3] 3.62 mi (10:30 / mi)
shoes: Asics - office
Run 2: 60:00 easy flat road or TM run with 6 x 1:00 surges at approx 5K race effort mixed in Take at least 2:00 of normal easy running in between each surge. (did the surges but not the total time - cold here)