Training Log Archive: mklimekIn the 30 days ending Nov 30, 2015:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||
Saturday Nov 7, 2015 #
9 AM
Road 50:00 [3] 7.14 mi (7:00 / mi)
Pool 25:00 [3] 3.12 mi (8:00 / mi)
Friday Nov 6, 2015 #
9 AM
Road 1:30:00 [3] 12.86 mi (7:00 / mi)
10 min warm up
10 x 1200m
(5:31/mile, :32, :33, :35, :32, :31, :34, :34, :36, :34, = 5:33/mile ave)
drove to pool
10 x 1 min hard, 1 min easy
10 min cool down
Surface was a bit icy for first half of workout and then was pretty thawed out for second half, plenty of head wind on the odds, tail wind on the even intervals... got a little tired for the last four intervals or so.... but not bad for the first workout back on land.
10 x 1200m
(5:31/mile, :32, :33, :35, :32, :31, :34, :34, :36, :34, = 5:33/mile ave)
drove to pool
10 x 1 min hard, 1 min easy
10 min cool down
Surface was a bit icy for first half of workout and then was pretty thawed out for second half, plenty of head wind on the odds, tail wind on the even intervals... got a little tired for the last four intervals or so.... but not bad for the first workout back on land.
Thursday Nov 5, 2015 #
9 AM
Pool 1:00:00 [3] 7.5 mi (8:00 / mi)
Treadmill 30:00 [3] 4.24 mi (7:05 / mi)
Wednesday Nov 4, 2015 #
9 AM
Road 1:15:00 [3] 11.11 mi (6:45 / mi)
Circuit 20:00 [3]
Lifting 40:00 [3]
9 PM
Pool 30:00 [3] 3.53 mi (8:30 / mi)
Tuesday Nov 3, 2015 #
9 AM
Treadmill 1:15:00 [3] 11.25 mi (6:40 / mi)
10 min warm up
30 mins @ 5:35 (every 5th minute hard @ 5:30, :27, :24, :21, :18, :15)
6 x 3 on, 1 off in pool
10 min cool down
Great effort on the treadmill and held it together and tried to maintain a strong stride in the pool
30 mins @ 5:35 (every 5th minute hard @ 5:30, :27, :24, :21, :18, :15)
6 x 3 on, 1 off in pool
10 min cool down
Great effort on the treadmill and held it together and tried to maintain a strong stride in the pool
Monday Nov 2, 2015 #
9 AM
Pool 1:00:00 [3] 7.5 mi (8:00 / mi)
Pool 30:00 [3] 3.75 mi (8:00 / mi)
Lifting 40:00 [3]
Circuit 30:00 [3]
Sunday Nov 1, 2015 #
9 AM
Treadmill 1:30:00 [3] 12.71 mi (7:05 / mi)