The below is a two week summary for week of 10/3/11 and 10/10/11. The scheduled workouts are in blue and the accomplished workouts are in red.
| Mon. |
Tues |
|
Wed. |
|
Thurs |
Fri |
|
Sat |
|
Sun |
|
TOTAL |
|
8 @ 8:45 (3
x 1600 @ 8:20 with 3:00 rest) |
|
6 @ 10:00 |
|
7 @ 8:45 (10 x 100) |
|
|
4 @ 10:00 |
|
12 (4 @ 9:00 and 8 @ 8:35) |
|
37 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
***CRUISE
INTERVALS***
2.09 mile warm up at 8:31/mile with Cruise Intervals @ 3x1600 @
8:00/mile with 3:00 rest and 1.07 mile cool down at Easy pace. Goal for Cruise Intervals is to get them to
7:38-7:48/mile. |
|
***2 Easy miles with 4.48
Recovery miles at overall pace of 9:44/mile across the 6.48 miles @ 78%
MHR.*** |
|
*** FOUR 8:45 MILES AND SPEEDWORK 10x100s
AT 6:39 MILE WITH 1:00 REST*** 4.01
miles @ 8:45/mile for warm up with 10x100
@ 6:39 mile (60 sec. rest) for 7 of the repeats. Cool down for 0.84 miles. This done Friday vs. Thursday |
|
|
***5.01 @ 9:52 mile at 76%
MHR.*** |
|
***LONG MARATHON PACE
RUN***10.01 miles with warm up of 4 @9:06/mile. The 4 Marathon Pace miles done at 8:27/mile
(8 seconds faster than MP) and the cool down was 2 @ 9:05/mile. The MP miles were within MP HR intensity
range. |
|
35.01 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
8 @ 8:45 (3
x 1600 @ 8:20 with 3:00 rest) |
|
6 @ 10:00 |
|
8 @ 8:45 (10 x 100) |
|
|
5 @ 10:00 |
|
14 (7 @ 10:00 and 7 @ 9:00) |
|
41 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
***TEMPO RUN*** Tempo Run with 2
mile warm up @ 9:06/mile and 4 miles @ 8:15/mile for tempo portion. Tempo portion done at 86% MHR and Tempo HR
range is 82-91% MHR. A 1.02 mile cool
down at 9:13/mile. Goal for Tempo runs
is 7:48-8:09/mile. |
|
***2 Easy miles and 4.5 Recovery
miles at overall pace of 9:37/mile for 75% MHR.*** |
|
***CRUISE
INTERVALS*** Cruise Intervals done with 2.02 miles warm-up at 8:55/mile. The 3x1600s with 2:00 rest @ 7:58/mile,
7:50/mile and 8:37/mile. A 1.42 mile
cool down at 9:42/mile. |
|
|
***SPEED WORK*** 10x100s. Run
for the Penguins 5K with Christian.
Total 7.12 miles Recovery. Did
10x100s with all repeats at better than 6:39/mile (averaged 6:15/mile) |
|
***LONG***
Local Loops at 12:53pm for 10.17 miles at 9:31/mile in 1:36:44 for 132 bpm
which is 76% MHR. And thus a Recovery
Run. Looking at the splits, a
Progressive run was done for these miles. |
|
37.82 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| 