Training Log Archive: mmrjIn the 7 days ending Jul 23, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Jul 23, 2017 #
running (easy / medium-long) 1:49:20 [3] 8.5 mi (12:52 / mi) +400ft 12:19 / mi
shoes: gt 1000 5s grey/teal
paved bike trail, hot.
swimming 20:00 [3]
stretching (ais+) 15:00 [3]
Saturday Jul 22, 2017 #
running (easy) 57:52 [3] 4.8 mi (12:03 / mi) +100ft 11:49 / mi
shoes: gt 1000 5s grey/teal
mix of dirt and pavement, felt good.
Friday Jul 21, 2017 #
running (easy + strides) 56:07 [3] 4.5 mi (12:28 / mi) +100ft 12:13 / mi
shoes: gt 1000 5s grey/teal
mostly dirt, with { 4 x 25 sec strides + walk back } in the middle. felt faster than I was; felt good.
Wednesday Jul 19, 2017 #
running (surges) 1:09:57 [3] 6.0 mi (11:40 / mi) +300ft 11:08 / mi
shoes: gt 1000 5s grey/teal
paved bike trail, a little rolling.
6 x { 0.75mi easy run/hike, 90-100sec pickup }
pickups @ paces of: 8:13 (flat), 8:12 (mixed), 8:47 (mixed with short steep up), 8:27 (up), 8:19 (down), 8:42 (down). felt pretty good.
6 x { 0.75mi easy run/hike, 90-100sec pickup }
pickups @ paces of: 8:13 (flat), 8:12 (mixed), 8:47 (mixed with short steep up), 8:27 (up), 8:19 (down), 8:42 (down). felt pretty good.
swimming 20:00 [3]
Tuesday Jul 18, 2017 #
running (easy) 1:00:04 [3] 5.0 mi (12:01 / mi) +200ft 11:34 / mi
shoes: gt 1000 5s grey/teal
sidewalks and paved bike trail from home.
Monday Jul 17, 2017 #
stretching (ais+) 20:00 [3]
+: regular routine plus 2 x slower yoga hip stretches.