Training Log Archive: mklimekIn the 30 days ending Jun 30, 2015:
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Friday Jun 12, 2015 #
Track Workout 1:00:00 [3] 10.0 mi (6:00 / mi)
Felt good, A little windy on the McKenzie Track, but all around a gorgeous day and was feeling good.
Thursday Jun 11, 2015 #
Road 1:15:00 [3] 11.0 mi (6:49 / mi)
Wednesday Jun 10, 2015 #
Trail 1:35:00 [3] 13.0 mi (7:18 / mi)
Circuit 30:00 [3]
Tuesday Jun 9, 2015 #
Road 1:20:00 [3] 12.5 mi (6:24 / mi)
10 min x 5
546, 547 = 547/mile ave
544, 540 = 542/mile ave
546, 546 = 546/mile ave
548, 546 = 547/mile ave
538, 545 = 542/mile ave
10 min cooldown
Pool 20:00 [3] 2.5 mi (8:00 / mi)
Monday Jun 8, 2015 #
Road 1:22:00 [3] 11.0 mi (7:27 / mi)
Circuit 30:00 [3]
Sunday Jun 7, 2015 #
Road 1:30:00 [3] 13.0 mi (6:55 / mi)
Saturday Jun 6, 2015 #
Road 1:08:00 [3] 9.9 mi (6:52 / mi)
Road 38:00 [3] 5.69 mi (6:41 / mi)
Friday Jun 5, 2015 #
Road 1:28:00 [3] 14.2 mi (6:12 / mi)
6 mile tempo (551, 57, 48, 600, 53, 47 = 552 ave)
*** 2-3 minute recovery***
3 mile tempo (542, 53, 47 = 547 ave)
*** 2-3 minute recovery***
10 min (~440)
*** 10 minute cool down ***
Felt like a controlled, solid effort... Nothing crazy, was pretty windy out so was glad to hit the paces I had in mind.
Pool 20:00 [3] 2.5 mi (8:00 / mi)
Thursday Jun 4, 2015 #
Road 1:22:00 [3] 11.6 mi (7:04 / mi)
Wednesday Jun 3, 2015 #
Road 1:18:00 [3] 11.0 mi (7:05 / mi)
Circuit 30:00 [3]
Lifting 40:00 [3]
Road 35:00 [3] 5.0 mi (7:00 / mi)
Tuesday Jun 2, 2015 #
Road 1:31:00 [3] 14.0 mi (6:30 / mi)
10 x 1200m with 2 min easy jog recovery ( 4:03, 02, 05, 02, 03, 03, 02, 01, 02, 3:58 = 4:02 = 5:24/mile pace average)
Pool 20:00 [3] 2.5 mi (8:00 / mi)
Monday Jun 1, 2015 #
Road 1:18:00 [3] 11.0 mi (7:05 / mi)
Road 29:00 [3] 4.1 mi (7:04 / mi)
Lifting 40:00 [3]
Circuit 30:00 [3]