Warm-up of 20 minutes at high zone 2(8:15 pace) then it is 5 x 1200 meters at 10k (6:45-7:00 pace) pace with no more than 2 minutes recovery. Finish with 15 minute cool down.
Cale logged 384 miles.
Last workout 5 months ago. Help get them back on track!
Entries
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Cale
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goodTrack workout 9.24 mi 01:10 07:35 pace -
Cale
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goodMyrtl Routine 00:15:00
clams x 10 each leg
side-leg lift (3 positions, toe up, toe down, 45 degrees) x 10
Fire hydrant x 10
Donkey kick x 10
donkey whip x 10
Hurdle leg forward/backward x 10
standing leg swing (lateral) x 10
standing leg swing (front/back)x 10
Bent knee leg ... read more -
Cale
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goodMarathon pace 10 mi 01:18 07:48 pace
My legs are starting to feel better and I was able to keep my HR in low zone 3 at this pace.
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Cale
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goodMarathon Pace 7 mi 00:53 07:31 pace
Was suppose to run 7:40 pace but I was kind of in a rush tonight.
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tiredStrength Training 01:00
1) 13 pullups (2 sets of 7,6)
2) 2 x 3 minutes of planks (1 min front, 30 secs each side for a total of a min)
3) 2 x 3 minute wall sits (could only do 1 minute 30 secs at a time)
4) 50 push-ups (2 sets x 25)
5) lunges matrix (with 25 lbs med ball..t... read more -
Cale
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goodTrack workout 8.25 mi 01:03 07:40 pace
15 minutes at high zone 2 pace(8:30) then it is 20 minutes of 5 x (1200 meters @ 10k pace with 3 minutes of easy jog recovery). Finish with 10 minutes of light running. I started with a 7:05 pace for my first 1200m and finished with a 6:10 pace for my ... read more
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Cale
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tiredLong Run 19 mi 02:39 08:22 pace
Everything was going well till I got caught in the rain storm on Saturday and then I started cramping up since I was so cold.
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Cale
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Cale, you are fast approaching ANIMAL!!! status.
5 months agolol...Thanks man! That's what I am going for...I am trying to catch up to Adam but I got a long ways to go!
5 months ago