http://connect.garmin.com/activity/125412581
465C139
10 General Aerobic (Easy) Miles.
Progressive Run for the first seven miles and then the last
three miles done @ 9:22/mile. The Stonehenge route
for 8 circuits at 1:36pm.
10 Miles done at 9:24/mile in 1:34:01.
4 Week Progress Report
Goals:
Identify what paces you can hold for the various types of
runs while staying within the correct Max
Heart Rate intensity
Ranges.
Do all the scheduled runs, the correct weekly mileage, and
the specific types of workouts that are scheduled as well.
I did the 20 scheduled runs and the correct weekly
mileage. There were two Cruise Interval
workouts that were replaced by a Tempo Run and one Speed workout that was
replaced by a tempo run.
I believe I stayed true to the spirit of the schedule.
WHAT NEEDS WORK?
I must amend the Tempo Run pace goal and Cruise Interval
3x1600 goal pace. An increase of ten
seconds is in order. Tempo run pace goal
now is 8:19 (versus 7:48-8:09/mile and Cruise Interval pace goal
for the 3x1600s is 7:58/mile (versus
7:38-7:48/mile).
Miles Run for the Four weeks:
(10/3, 10/10, 10/17, 10/24 = 35.01 + 37.82 + 40.06 + 33.07 =
145.96 miles
Specific Types of Runs:
Tempo Runs, Cruise Intervals for Mile, Speed (10x100s) and
Long
Tempo Runs: (Goal 7:48-8:09/mile)
Week 1: put together 4.01 @ 8:45/mile
(this was the week 1 goal)
Week 2: 4 miles @ 8:15/mile.
Week 3: Friday saw mile 3-5 @ 8:18/mile
Week 3: Sat saw mile 5-8 @ 8:22/mile
Week 3: Sunday saw mile 8-10 @ 8:12/mile.
Week 4: Tues did mile 3 @ 7:59/mile…not
best result.
Week 4: Friday Mile 3 @ 8:24/mile.
I did not string together more miles.
Cruise Intervals for the Mile (Goal 7:38-7:48 mile)
Week 1: 3x1600 @ 8:00/mile with 3:00
Recovery
Week 2: 3x1600 @ 8:08/mile
with 2:00 Recovery (7:50/mile, 7:58/mile,
8:37/mile)
Week 3: Did Tempo Run instead and all Marathon Pace Miles
during Week 3.
Week 4: Did (or attempted) Tempo Run Friday in place of this
Cruise Int workout.
Speed (Goal 10x100s @ 6:00-6:39/mile
with 1:00 Rest)
Week 1: 7 of the 100s @ 6:39/mile or better. 3 slower than 6:39/mile
Week 2: All 10 of the 100s at 6:39/mile
or better. Avg. 6:15/mile for the
10x100s.
Week 3: Did Tempo Run instead and all Marathon Pace Miles
during Week 3.
Week 4: Did the 10x100s at 5:57/mile!!!
Long (9:05-10:05/mile…Long
Marathon Pace Run every other week)
Week 1: 10.01 mile @ 8:50/mile with 5-8 @ 8:27/mile (Marathon Pace miles).
Week 2: 10.17 miles @ 9:30/mile
Week 3: Sat 10.01 miles @ 8:34/mile…These
are all Marathon Pace miles.
Week 3: Sunday: 10.27 miles @ 8:33/mile. These are all Marathon Pace miles.
Week 4: 10 miles
@ 9:24/mile. WEEK 5-8 SCHEDULE
| Tues
(Tempo Run) |
|
Wed. (Rec) |
|
Thurs (Cruise Intervals for
Mile) |
|
Sat (Speed) |
|
Sun (Long) |
|
TOTAL |
| 8 (4 @
9:00/mile, 4 @ 8:19/mile) |
|
6 @ 10:00/mile |
|
7 (3x1600 @ 7:58 with 2:00
recovery) |
|
4 (10x100 @ 6:00) |
|
12 (4 @ 9:00, 8 @ 8:35) |
|
37 |
| 8 (4 @
9:00/mile, 4 @ 8:19/mile) |
|
6 @ 10:00/mile |
|
8 (3x1600 @ 7:58 with 2:00
recovery) |
|
5 (10x100 @ 6:00) |
|
14 (7 @ 10:00, 7 @ 9:00) |
|
41 |
| 10 (6 @
9:00/mile, 4 @ 8:19/mile) |
|
6 @ 10:00/mile |
|
9 (3x1600 @ 7:58 with 2:00
recovery) |
|
5 (10x100 @ 6:00) |
|
15 (5 @ 9:00, 10 @ 8:35) |
|
45 |
| 7 (3 @
9:00/mile, 4 @ 8:19/mile) |
|
6 @ 10:00/mile |
|
6 (3x1600 @ 7:58 with 2:00
recovery) |
|
4 (10x100 @ 6:00) |
|
12 (6 @ 10:00, 6 @ 9:00) |
|
35 |
Below are the splits for the Long Run today.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
9:55
|
1
|
10
|
14
|
9:56
|
|
2
|
9:41
|
1
|
10
|
0
|
9:41
|
|
3
|
9:38
|
1
|
17
|
11
|
9:38
|
|
4
|
9:29
|
1
|
18
|
29
|
9:29
|
|
5
|
9:08
|
1
|
4
|
16
|
9:08
|
|
6
|
9:03
|
1
|
29
|
14
|
9:03
|
|
7
|
8:57
|
1
|
22
|
19
|
8:57
|
|
8
|
9:25
|
1
|
21
|
22
|
9:25
|
|
9
|
9:25
|
1
|
21
|
20
|
9:25
|
|
10
|
9:17
|
1
|
14
|
34
|
9:17
|
|
11
|
:03
|
0.01
|
0
|
0
|
8:35
|
|
Summary
|
1:34:02
|
10
|
166
|
179
|
9:24
|
| 