Rob
with daughter, humid. took it slower than last weeks intervals, able to finish stronger
1.5 mile out - 13:23
2 x 1 mile intervals on 10:00 (7:33 / 7:15)
4 x 0.5 mile intervals on 5:00 (3:35 / 3:29... read more
- Site:
- http://linuxrunnerdude.blogspot.com/
- Miles:
- 4271 total / 440 in 2013
- Goal:
2012 - at least one marathon and some shorter races to enjoy the speed
Track and share your training!
Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.
Entries
-
RUN
good BARC / PBT 8.5 mi 01:15 08:49 pace
-
RUN
good RI / TT / PBT/ NEBT / NWBT 17 mi 02:19 08:10 pace
Great start to the weekend
7.5 miles out to NWBT - 51:45
2 miles on NWBT - 16:52
2 miles return - 16:08
7.5 miles return - 54:20 -
RUN
great BARC / PBT 8.5 mi 01:15 08:49 pace
with daughter, Getting warm out. good speed, but got exhausted before end
1.5 miles out - 12:18
2 x 1 mile intervals on 10:00 (6:54 / 6:21)
3 x 1/2 mile intervals on 5:00 (3:21 / 3:09 / 3:13)
coul... read more -
RUN
great RI / TT / PBT / NEBT 9 mi 01:08 07:32 pace
Tempo run, pretty good after a strong swim yesterday. Actually surprised I was able to hold that pace for that distance. And I actually negative split it - wow. I struggled that last mile - really ... read more
-
swim
great indoor scy 3200 yd 01:05 35:45 pace
swam with my brother and daughter.
300 easy
4 x 75 swim with fins, IM order
4 x 125 breathe 3,5,7,5,3big pyramid - 1000 each
4 x 50
3 x 100
2 x 150
1 x 2001 x 200
2 x 150
3 x 100
4 x 5... read more -
RUN
great BARC / PBT 8 mi 01:24 10:30 pace
getting warmer. could not do last 0.5 mile interval - too warm, maybe total length a bit too much. May have to do 1 less 1 mile. Maybe trade off between more 1/2 mile vs more 1 mile intervals.
1.5... read more
-
swim
good indoor scy 2200 yd 01:00 48:00 pace
with daughter
300 easy
4 x 75 swim with fins
3 x 100 breathe every 52 x (200 swim / 50 easy) on 4:30
3 x 100 on 2:00
4 x 50 (alternate free / non-free)100 easy
-
RUN
good RI / TT / PBT / NEBT 15 mi 02:01 08:02 pace
too busy over weekend, had to do long run Monday. Good stress relief
7.5 miles out - 60:10
7.5 miles back - 60:25Almost negative split it.
-
RUN
great BARC / PBT 8 mi 01:10 08:45 pace
nice cool early morning run. Really happy with intervals. Seems that a mix of short / medium and long intervals is helping me. Short (100 yds) Med (1 mile) Long (2 mile). Probably should add some 8... read more
-
RUN
great BARC / PBT 7 mi 00:53 07:30 pace
overcast and a bit wet, humid, leaning toward warm
1.5 mile out - 11:34
4 miles temp - 7:09 / 6:54 / 6:52 / 6:47
1.5 mile return - 13:16 -
swim
good indoor scy 2950 yd 01:05 38:46 pace
issue with my contacts slowed me down. Surprised with that last 100
300 w/u
200 kick w/ fins
3 x 100 breath every 54 x (200 swim / 50 easy) on 4:30
4 x 75 (slow / med / fast)
50 easy
100 kick
6 ... read more -
RUN
alright 9.3 mi 01:43 11:04 pace
with daughter. Pollen really bad
big loop - 5.3 miles - 51:24
rest - 8:33
short - 4 miles - 43:40 -
RUN
good BARC / PBT 9 mi 01:13 08:06 pace
really happy with that last interval - think it is the fastest yet.
1.5 mile out - 11:40
3 x 2 mile intervals on 18:00 (14:19 / 13:47 / 13:23)
1.5 mile return - 12:03 -
swim
indoor scy 2700 yd 00:55 35:51 pace
300 w/u
200 kick w/ fins
3 x 100 breathe every 53 x 300 on 5:30
100 easy
4 x 75 (slow / med / fast)
100 kick
4 x 100 on 2:00
100 easy -
swim
good indoor scy 2800 yd 00:55 34:34 pace
Still a bit fatiqued from run yesterday
300 w/u
200 kick w/ fins
3 x 100 breath every 54 x (200 swim / 50 easy) on 4:30
4 x 75 (slow / med / fast)100 kick
4 x 100 on 2:00
200 easy -
RUN
great RI / TT / PBT / NEBT 15 mi 02:00 07:58 pace
Beautiful weather this morning! Sunny and mid 40's! Negative split (by 22 seconds) too!
7.5 mile out - 1:00:00
7.5 miles return - 59:38 -
RUN
BARC / PBT 9 mi 01:16 08:27 pace
1.5 mile out - 12:49
3 x 2 miles on 18:00 (14:07 / 13:52 / 14:02)
1.5 mile return - 14:00 -
swim
great indoor scy 2900 yd 00:57 34:35 pace
300 w/u
200 kick w/ fins
3 x 100 breath every 55 x (200 swim / 50 easy) on 4:30
50 easy
100 kick
6 x 100 on 2:00 (1:25 / 1:20 / 1:18 / 1:18 / 1:18 / 1:18)
100 easy -
RUN
good Greenbelt Park 8 mi 01:32 11:30 pace
with my daughter
47:18 - 5.5 loop
6:41 - rest
39:00 - 2.5 mile half loop -
RUN
good outdoor track 7.5 mi 01:12 09:35 pace
speed work
1.25 mile warm up - 11:02
4 x 1 mile on 10:00 (7:03 / 6:43 / 6:37 / 6:35)
switched to VFF before last
rest - 5:08
4 x intensity (recovery / slow / med / fast on a loop)
1.25 easy
