Training Log Archive: LarryBIn the 7 days ending Jan 15, 2017:
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Sunday Jan 15, 2017 #
10 AM
running (Road run) 1:45:00 [3] 9.57 mi (10:58 / mi)
shoes: Cascadia 10-2016
Run 1: 2:30:00 flat/rolling road run with the middle hour being an unstructured fartlek. Aim for 20:00 total in longer tempo effort surges of 2 - 4:00, going back to normal easy pace in between. (cut this short but got the farleks done)
Friday Jan 13, 2017 #
6 AM
Biking (Spin class) 45:00 [3]
Thursday Jan 12, 2017 #
7 AM
running (Treadmill) 45:00 [3] 4.0 mi (11:15 / mi)
shoes: Asics-home 9-2016
I did 30 minutes of the time trial and ended up at 10:10/mile - starting I think around 10:30. Due to lack of time I cut this short and then did 15 minutes of uphill walking.
Run 2: Easy Pace time trial (I think I saw that you were going to do that one this week).
Walk 4: An extra short easy run this week, or 30:00 uphill walking on TM.
Run 2: Easy Pace time trial (I think I saw that you were going to do that one this week).
Walk 4: An extra short easy run this week, or 30:00 uphill walking on TM.
Wednesday Jan 11, 2017 #
6 AM
Biking (spin class) 1:00:00 [3]
Tuesday Jan 10, 2017 #
6 AM
running (Treadmill) 55:00 [3] 5.3 mi (10:23 / mi)
shoes: Asics-home 9-2016
Run 3: 30:00 Minute On/Minute Off Hill workout. For the hills use 9:30 / 6%, and go 10:00 / flat for the off minutes. Normal warmup and cool-down.