Long run of the week. First time running out in the snow since early December. Definitely felt it in my ankles. Overall a decent run, enjoyed being outside, and not running like a hamster.
- Miles:
- 738 total / 153 in 2012
- Goal:
To run a 10k, bring down my 5k time, and to complete a full marathon
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Entries
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RUN
alright Chester Creek Trail 12 mi 01:53 09:24 pace
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RUN
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RUN
great 7.5 mi 01:00 08:00 pace
1x mile warm-up
4 x 6min tempo (7:02)
0.5mi recovery
4 x (400m @5k pace + 400m recovery)
1.0 warm down -
RUN
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RUN
Long Run 11 mi 01:34 08:32 pace
Long run of the week.
Ran 5 miles slow pace.
Ran 3 miles tempo pace (7:10)
Ran 3 miles slow pace -
RUN
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RUN
good Hanger 5 7.5 mi 01:02 08:16 pace
2 mile warm-up
Ran (1,2,3,2,1 minute 5k pace w 1,2,3,2,1 slow recovery) X 2
1 mile warm down -
RUN
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RUN
great Skinny Raven run 6.75 mi 00:51 07:33 pace
1 mile warm up
2 x 12 minutes @Tempo (7:02)
1 x 10 minutes @Tempo
1 mile Warm down -
RUN
great 2.5 Mile Fresher 2.5 mi 00:20 08:00 pace
2 Miles at my 7:11 Tempo pace. Followed by a 0.5 warm-down. Technically today should have been XC, but didn't feel like driving all the way out to the base gym for the bike. So I just did a quick 2... read more
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RUN
great Lactate Threshold 5 mi 00:38 07:35 pace
1 mile warm-up
3 miles at tempo 7:11 pace
1 mile warm downThe run went great, it was a good idea to add a structured run, as it changed things up. Went into this one feeling tight and sore from ... read more
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RUN
good Long Run 9 mi 01:19 08:46 pace
Run went fairly well. Last few laps were a little tough, but good run.
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RUN
good 4 mi 00:35 08:45 pace
Warm up and warm down for my 2 mile time trial.
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RUN
good 2 mi 00:12:53 06:26 pace
Two minute time trial. Almost a 30 second improvement since my last, but I think I could have done better on this one. My laps were a little sporadic, and I probably could have maintained a better ... read more
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RUN
5 Miles 5 mi 00:40 08:00 pace
5 miler at an 8:00 minute pace. Muscle's were kinda of tight on this one, the run felt somewhat sluggish.
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RUN
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RUN
good 6 mi
1 mile warm-up
3 x 10min 7:12 tempo
1 mile warm-down


Andrew