Miles:
276 total / 0 in 2017
Goal:

Shamrock Marathon 3:09-3:14 EagleMan Sub 4:40 RI- 70.3-Qual for WCs

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Henry logged 276 miles.

Last workout almost 8 years ago. Help get them back on track!

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Entries

  1. RUN
    great Last post- switching to Train... 22.01 mi 03:00 08:10 pace

    Long run #7 - Felt Strong. E pace mile 1-16 then M pace 17-20. Finished with E+ pace on mile 20-22. Hilly run. ... read more

  2. RUN
    good E + pace easy run... Last lon... 6.02 mi 00:46 07:35 pace

    E + pace easy run... Last long run tomorrow.

  3. RUN
    good Team Friday Fun Run 6.1 mi 00:50 08:11 pace

    E pace run...

  4. swim
    good Moderate - Drills and slim Bulk 1800 m

    400 Warm up
    100- Kick Drills
    100 Right Arm Drills
    100 Left Arm Drills
    100 Fist Drills

    Pyramid set
    100- Sprint
    200- (1K race Pace)
    300- ( Half IM pace)
    200- (1K race Pace)
    100- (Sprint)

    100- Cool... read more

  5. RUN
    great Team Speed work 8.25 mi 01:00 07:16 pace

    Team Speed work brutal workout.

    1.7 miles warmup
    2 miles @ T pace (6:25)
    3 min off
    2 miles @ T pace (6:35)
    10 min @ M Pace (7:10)
    7 min @ E pace ( 8:00)

    Absolutely Beat! good speed workout!

  6. RUN
    good 6.05 mi 00:49 08:05 pace

    E pace then last .7 miles at M pace- Tryed to keep HR around 140.

  7. RUN
    good Treadmill - Working VO2 capab... 6.1 mi 00:45 07:20 pace

    Treadmill 10 min @ E pace and 5 miles at M pace.

  8. RUN
    blah treadmill home- Hungover 4.3 mi 00:34 07:54 pace

    Hung over... Just wanted to get the blood flowing-
    Treadmill - 4.3 mils .5 miles at 7:08 pace

  9. RUN
    alright Treadmill- home 6.35 mi 00:48 07:33 pace

    Treadmill at home. Did 9 min in E pace then 31 min at M pace then finished at E pace.

  10. swim
    great Short Swim- now Home 500 m 00:09:30 30:34 pace

    Jet Lag.... No sleep

  11. RUN
    great 6th Long run for Sham 19.2 mi 02:38 08:13 pace

    Vegas Run- Felt good- stuck E pace most of the time. Ran in downtown Vegas and the Strip. Fun long run… Should have put in 3 more miles… oh well. Still good long run

    1 00:08:13 1.00 664 7... read more

  12. RUN
    good Hawaii Diamond Head Run 6.1 mi 00:46 07:32 pace

    Hawaii Diamond head run. Started 8:00 pace picked it up on the last 2.5 miles to 7:00 pace

  13. RUN
    good Hawaii- Recovery run 4.1 mi 00:32 07:48 pace

    hawaii recovory run. Wanted to do a slow run but picked up second half to a tempo run

  14. RUN
    good Hawaii med + dist run 13.4 mi 01:47 07:59 pace

    Hawaii run- Beat before I started. Tomorrow will be an off day, maybe, na. Held M pace off and on… Im just not used to the humidity yet…

  15. RUN
    alright Hawaii- medium dist run 9.15 mi 01:13 07:58 pace

    Hawaii run- Surfed on the west cost and it Spent my body. Did a 9.15 mile run at 8:01 pace in Humid heat. I was not used to the heat and I also did it right after I ate a subway sandwich… Never got... read more

  16. RUN
    good Korea treadmill Run then Hawa... 10.3 mi 01:20 07:46 pace

    Korea Tredmilll-E pace- last 7-8 min at 6:45ish pace (Speed in KMph this week)-- Landed in Hawaii Ran 5.15 miles at 7:40 pace tried to go slower but felt too good.

  17. RUN
    good Treadmill Korea 6.2 mi 00:47 07:34 pace

    Tredmill Run in Korea- 15 min E pace 15 min E+ pace- 10 min @ M pace- 5 min at E pace- finish up at M pace

  18. RUN
    good 7 mi 00:55 07:51 pace

    Treadmill run in Korea- 7 miles - 20 min warmup- increased speed gradually over 10 min. 2 min @ 7:00 2min @ 8:00 X 3-- 10 min E pace then 8 min at M pace.

  19. RUN
    good Tredmill Korea 5 mi 00:40 08:00 pace

    Treadmill Run in Korea- 5 miles total- 7 min at 6:45 pace… mixed intervals- 1000 meters in the pool- 300 WUP- 100 Kick Drills- Pyrimad- DS special 50m