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Training Log Archive: LarryB

In the 7 days ending Mar 10:

activity # timemileskm+ft
  running3 3:48:42 21.77(10:30) 35.03(6:32)
  Biking1 1:15:00
  Total4 5:03:42 21.77 35.03

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Saturday Mar 9 #

8 AM

running (road race) 2:11:42 [3] 13.1 mi (10:03 / mi)

Run 1: Half Marathon road race, which I’d like you to really “race”unlike last week. Decent warmup and cool-down as well to add up to at least 18M.

Jogged about two miles to start and at last another two from the finish (looking for a taxi). Averaged 10:04 min miles. Felt good and ran the whole race, even the one somewhat long and steep hill. Wanted to press harder on the last mile but felt I was going as fast as I could. I think I left most of my effort on the course. All in all I liked the race.

Was 14/49 in the 65-69 age group.

Thursday Mar 7 #

7 AM

running (Treadmill) 37:00 [3] 2.92 mi (12:40 / mi)

Run 2: Progressive Hill Cruise intervals on treadmill. After the normal 15:00 easy run warmup and a few flat strides, the workout is 5 x 6:00 @ 4%, with the first one being 10:15 pace. 2:00 recovery of easy pace between each. The starting pace is equivalent to your normal 6% hill cruise intervals. So try to go faster (still at 4%) for each repeat. Cool-down with another 15:00 of easy running.

Note: Cut this short by doing three rotations instead of 5.

Wednesday Mar 6 #

7 AM

running (Road run) 1:00:00 [3] 5.75 mi (10:26 / mi)

Run 3: 60:00 rolling recovery run, followed by a few short flat strides.

Tuesday Mar 5 #

7 AM

Biking (Trainer) 1:15:00 [3]

Bike 4: 90:00 medium hard ride of any kind. Ie 15:00 easy, 1hr steady tempo type effort, then 15:00 easy. Or break up the middle hour with a mix of faster spinning and harder cranking.

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