Training Log Archive: mklimekIn the 31 days ending Jul 31, 2015:
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Friday Jul 31, 2015 #
Track Workout 1:12:00 [3] 11.0 mi (6:33 / mi)
5:44, :39, :40, :41 for 4 mile tempo
3 min shake out
5:30, 5:32, 5:18 for 3 x 1600
15 min in pool for cooldown
Pool 15:00 [3] 1.76 mi (8:30 / mi)
Thursday Jul 30, 2015 #
Road 1:15:00 [3] 10.5 mi (7:09 / mi)
Wednesday Jul 29, 2015 #
Trail 1:20:00 [3] 10.0 mi (8:00 / mi)
Lifting 40:00 [3]
Circuit (pool) 25:00 [3]
Road 30:00 [3] 4.4 mi (6:49 / mi)
Tuesday Jul 28, 2015 #
Road 1:21:00 [3] 12.6 mi (6:26 / mi)
3:00 recovery
5 x 3:00 on/2:00 easy (5:32, 40, 37, 37, 30/mile pace)
10 min cooldown
Was feeling really sore for this workout for some reason, The paces weren't as sharp as I would like, but was very happy with the effort
Pool 25:00 [3] 2.94 mi (8:30 / mi)
Monday Jul 27, 2015 #
Road 1:15:00 [3] 10.98 mi (6:50 / mi)
Lifting 40:00 [3]
Circuit 30:00 [3]
Road 28:00 [3] 4.0 mi (7:00 / mi)
Sunday Jul 26, 2015 #
Road 1:50:00 [3] 15.71 mi (7:00 / mi)
Saturday Jul 25, 2015 #
Road 1:18:00 [3] 11.5 mi (6:47 / mi)
Friday Jul 24, 2015 #
Road 1:09:00 [3] 10.25 mi (6:44 / mi)
2 mile warm up
5:42, 5:41, 5:50, 5:35/mile for the last half mile = 542/mile
3 min easy
1 (5:35), 2 (5:14), 4 (5:35), 2 (5:32) , 1 (5:02)
2 mile cool down
Although it was windy the workout felt very controlled. Definitely a big difference in effort with and against the wind. Nice to have another friendly face out there
Thursday Jul 23, 2015 #
Trail 1:27:00 [3] 10.88 mi (8:00 / mi)
Pool 20:00 [3] 2.35 mi (8:30 / mi)
Wednesday Jul 22, 2015 #
Trail 1:34:00 [3] 13.39 mi (7:01 / mi)
Lifting 40:00 [3]
Circuit (pool) 25:00 [3]
Road 22:00 [3] 3.3 mi (6:40 / mi)
Tuesday Jul 21, 2015 #
Road 1:14:00 [3] 11.62 mi (6:22 / mi)
5 mile tempo ( 540, 43, 42, 44, 39 = 5:41/mile average)
2 min easy jog
4 x 3:00 hard w/ 2:00 easy jog (527, 33, 25, 24/mile)
15 cool down followed by shake out in pool
Pool 25:00 [3] 2.94 mi (8:30 / mi)
Monday Jul 20, 2015 #
Road 1:14:00 [3] 11.09 mi (6:40 / mi)
Road 28:00 [3] 4.04 mi (6:56 / mi)
Lifting 40:00 [3]
PMR 15:00 [3]
Circuit (land) 30:00 [3]
Sunday Jul 19, 2015 #
Trail 1:40:00 [3] 12.5 mi (8:00 / mi)
Saturday Jul 18, 2015 #
Road 1:17:00 [3] 12.4 mi (6:13 / mi)
10 mile tempo @ comfortably hard
(5:56, 47, 58, 57, 53, 55, 57, 605, 605, 550 = 5:56/mile)
*** worked out that the headwind was with the downhill section and the tail wind was with the uphill section... so kept the pace/effort very even)
2 mile cooldown
Pool 25:00 [3] 2.94 mi (8:30 / mi)
Friday Jul 17, 2015 #
Road 1:17:00 [3] 11.0 mi (7:00 / mi)
Pool 20:00 [3] 2.35 mi (8:30 / mi)
Thursday Jul 16, 2015 #
Road 1:06:00 [3] 10.0 mi (6:36 / mi)
2 x (1, 2, 3, 2, 1)
@ 5:07, 5:21, 5:30, 5:18, 5:09/mile
5 min jog easy
@ 5:16, 5:23, 5:20, 5:19, 5:07/mile
15 min cool-down
*** Some left hip/groin pain, which it has been the right area for the last few months on and off... but felt better with stretching and warm up.***
Pool 30:00 [3] 3.53 mi (8:30 / mi)
Wednesday Jul 15, 2015 #
Road 1:18:00 [3] 10.89 mi (7:10 / mi)
Lifting 40:00 [3]
Road 27:30 [3] 4.04 mi (6:48 / mi)
Tuesday Jul 14, 2015 #
Road 58:32 [3] 9.18 mi (6:23 / mi)
2 mile warmup
5.5 mile (631, 24, 35, 01, 5:59, + .5 mile)
2 mile cool-down
Then into pool for shake out and drills
*** Felt very controlled and relaxed***
Pool 25:00 [3] 2.94 mi (8:30 / mi)
Circuit 30:00 [3]
Monday Jul 13, 2015 #
Road 37:00 [3] 5.33 mi (6:57 / mi)
Road 19:00 [3] 2.68 mi (7:05 / mi)
Pool 30:00 [3] 3.53 mi (8:30 / mi)
Lifting 40:00 [3]
Circuit 30:00 [3]
Sunday Jul 12, 2015 #
Road 1:50:00 [3] 15.5 mi (7:06 / mi)
Saturday Jul 11, 2015 #
Road 1:18:30 [3] 11.34 mi (6:55 / mi)
Friday Jul 10, 2015 #
Road 1:30:00 [3] 14.59 mi (6:10 / mi)
13 miles at medium/hard pace (610 03 01 07 19 19 18 35 14 22 12 07 5:52 = 6:12/mile average)
5 min easy running cooldown
Was fun to get in a rhythm and do a sustained effort like I am used to, felt pretty good throughout... typically down hill first couple miles, up hill stretch of 5 miles or so in the middle and back down at the end.
Pool 25:00 [3] 2.94 mi (8:30 / mi)
Thursday Jul 9, 2015 #
Road 1:14:00 [3] 10.86 mi (6:49 / mi)
Pool 25:00 [3] 2.94 mi (8:30 / mi)
Wednesday Jul 8, 2015 #
Road 28:00 [3] 4.05 mi (6:55 / mi)
Road 1:09:00 [3] 9.94 mi (6:56 / mi)
Circuit 30:00 [3]
Lifting 40:00 [3]
Tuesday Jul 7, 2015 #
Road 1:06:00 [3] 10.34 mi (6:23 / mi)
2 min easy
5:25/mile ave for 5 x 1 min hard, 1 min easy
Kept the tempo honest but controlled, legs are still a little heavy/sore but actually felt more comfortable a good clip compared to easy running
Pool 25:00 [3] 2.94 mi (8:30 / mi)
Monday Jul 6, 2015 #
Trail 1:21:00 [3] 11.01 mi (7:21 / mi)
Lifting 40:00 [3]
Circuit 30:00 [3]
Road 29:00 [3] 4.23 mi (6:51 / mi)