Training Log Archive: Lawless1In the 7 days ending Oct 15, 2011:
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Saturday Oct 15, 2011 #
9 AM
weights (30 minute crossfit) 30:00 [3]
Did a challenging, fast paced crossfit. Total body with weights, 3 rounds. Going to do my long marathon simulation run tomorrow so only did the 3 rounds and gave myself a little longer rest between rounds.
Friday Oct 14, 2011 #
6 AM
run hills (easy hill run) 49:00 [3] 4.91 mi (9:59 / mi)
Ran the same hilly route I have been for these easy runs. Feels good and I think the hills are getting better for me . Planning on doing my long marathon simulation run on Sunday so took it easy today but kept up what felt like a decent pace. No problems and felt good after.
Thursday Oct 13, 2011 #
12 PM
weights (swimming) 1:00:00 [3] 1.5 mi (40:00 / mi)
Did some lap swimming in the pool. Felt good for tired legs for sure. Swam a half mile then ran some laps and repeated 3 times. Felt good and refreshed.
Wednesday Oct 12, 2011 #
1 PM
run long (med. long mid week run) 1:20:00 [4] 8.2 mi (9:45 / mi)
Picked a route that had a variety of terrain. Hills, pavement and some trails. Very challenging but just kept and easy pace on the hills and trails and pushed a little more on the flats and downs. Felt good, a bit tired in the legs, but good.
Tuesday Oct 11, 2011 #
11 AM
run hills (Hill Progression) 58:00 [5] 7.2 mi (8:03 / mi)
Hill Progression run on treadmill. Warmup for 5 min. flat. Set at 10.43 pace, raised incline 1% every 2 minutes until I got to 6% inc. then back down for 2 minutes and then repeated 2 more times. Then did 10 minutes flat at 9:10 pace. This was challenging but I enjoyed it oddly. Felt good after. Finished with about 10 minutes easy cooldown.
Monday Oct 10, 2011 #
1 PM
run (Easy recovery) 30:00 [2] 3.0 mi (10:00 / mi)
Easy comfortable recovery run. Felt good after the long run day before. No problems.
Sunday Oct 9, 2011 #
8 AM
run long (marathon easy pace) 3:00:00 [3] 16.8 mi (10:43 / mi)
Felt good on this run, coolish morning with a nice breeze. Ran a course that wasn't necessarily flat. It had some pretty good hills and a couple of spots where I was on some trails. Tried to hold a good pace no matter the terrain.