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| Training summaries 14-20 April (Read 158 times) |
| view log |
posted: 4/21/2008 at 3:51 AM
modified: 4/21/2008 at 3:51 AM |
M - 8.1 miles 7:06 pace + drills
T - 12 miles 6:52 pace
W - 8.1 miles 7:11 pace + drills
R - 4.6 miles 7:22 pace
F - 12.5 miles 7:08 pace
Sa - 5.8 miles 7:03
Su - 16.3 miles 6:59 pace
Total for week: ~ 67 miles
Was shooting for 70 miles this week, but I'll take 67 as it is still the highest I've been in awhile. Thursday's run was where I fell short. My stomach started cramping up about 2 miles into the run so I just turned and came home early. Looking forward to a real fitness test this coming Saturday (Derby Festival 1/2 Marathon) |
PR's
1-Mile: 4:42 (1995)
5-K: 15:55 (1999)
10-K: 32:30 (2000)
15-K: 50:18 (2001)
1/2 Mar: 1:13:15 (2000)* 1st half of marathon listed below
Mar: 2:49 (2000) |
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MandyS view log |
posted: 4/21/2008 at 9:45 AM |
M - rest
Tu - 8k easy
W - 10k easy
Th - 14k easy
F - rest
Sa - 2k warm up, 4.8k race (21.45), 1k easy
Su - 1k warm up, 21.7k off road race (1.54.03)
Total: 61.5km
good luck with your half hannibal |
2008 targets:
5k - 21mins (22.29 21.55), 10k - 45mins (49.38 48.12 47.19), HM - 1hr45 (1.50.08 1.44.10)
"It is not the mountain we conquer, but ourselves" - Sir Edmund Hillary |
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| view log |
posted: 4/21/2008 at 12:48 PM |
M - off
T - AM 6 miles easy 6:50 avg; PM 8X800m repeats on rough grass track, started at 2:44 and worked down to 2:38; 90sec recovery, 8.5 miles total
W - AM, 8.5 miles easy 6:45 avg. PM, 6 miles easy 6:50 avg.
R - AM, 8 miles easy 6:45 avg. PM , 1 mile easy then baby ended workout
F - 4 miles easy 6:50 avg
SA - 6 miles total, including 5K "race" 17:01-ish
SU - 2 mile wu 6:40 avg, 4 mile tempo 5:45 avg, 2.25 mile cd 6:38 avg for 8.25 miles total
Total for week: 56.25 miles
--Decent week, wanted more volume though. Hoped for a good indicator 5K saturday, but it was a "Race for the Cure" event and I could not reach the starting line and go stuck in "traffic" the whole first mile so it was really pretty useless for that purpose. |
"Talent" is a cop-out for not wanting to try harder.
marathon - 2:28
HM - 1:09:53
10K - 30:57
5K - 15:18 (2nd half of above 10K) |
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| view log Future RX-7.5 owner |
posted: 4/21/2008 at 1:11 PM |
M - 7.5km 4:22 pace - warm up with a circuit training bit
T - 12.2km 4:33 pace - was supposed to be easy but an ego thing happened
W - am - 3.76 km 4:13 - another unit PT thing with strength component
pm - 8km warm up 4:30 pace
- 4x200 33, 34, 32, 31
Th - 6.24 km 5:24 pace
F - 9.2 km 4:21 pace total, intervals 600 @ 1:48, 800 @ 2:30, 300 @ 46, 300 @ 46
Sa - 8.15 km 5:19 pace
Su - 20.31 km 5:01 pace. 4x hills at beginning and end.
76.1km
Good week for me. |
2008 Goals: 5K PB - Hopefully at CF Nationals
Run another ½ marathon
Run consistant milage |
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