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9/26/2017

5:23 AM

6 mi

47:01.22

7:51 mi

Health

144 lb
143 bpm
162 bpm
2736
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Hamel Loop

Notes

LMLS, 1 mi w/u, 1.5 MP, 0.5 HMP, 2 MP, 1 c/d; SAM Easy.

MP = 8.8 mph / 1% incline, HMP = 9.1 mph / 1% incline (Treadmill in basement)

** Today was a compromise between last year's workout 4 days before marathon (2 mi @ MP) and the Jay Johnson SMT plan (2 MP, 1 HMP, 3 MP) 5 days before marathon. I followed the "WIDDL" mantra and did less than the plan called for today (although I often did more during the peak weeks of the plan). Really feel like I need the extra recovery, and that 6 miles at MP or faster today would've been too much this close to the marathon. Plus, last Saturday's 12 miler had 6 @ MP (miles 5-11).

HR numbers seemed accurate. Looking to keep HR below 160 through mile 20. It will be tough to keep it below 160 going up the hills after that, but if I can, it should help maintain something closer to 7:00 pace from mile 23 to the finish.

Training Plan Entry

Aerobic Run

8 mi

LMLS,

1 mi w/u, 2 mi @ MP (6:50), 1 mi @HMP (6:30), 3 mi @ MP, 1 mi c/d.

SAM Easy (yes, easy)

(OR, Easier version:

1 mi w/u, 1.5 mi @ MP (6:50), 0.5 mi @HMP (6:30), 2 mi @ MP, 1 mi c/d.

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