Miles:
6686 total / 238 in 2016
Goal:

enjoy the spring with 2 marathons, then work hard on speed, speed, speed! bq attempt late fall or early next year!

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  • 29 miles
  • 04:01 time
  • 3116 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. RUN
    (3) three mile repeats! 9 mi 01:14 08:15 pace

    25:50-24:52-23:39

  2. RUN
    Real easy Wednesday! 6 mi 00:52 08:44 pace

    Starting to taper for next week!

  3. RUN
    Tuesday speed work! 7.81 mi 01:01 07:48 pace

    5 min warmup then (8) 5/2 intervals! Fast part below 724 pace and 900 on the recovery! Last real hard one before gasparia!!!

  4. RUN
    Monday slower pace! 6.2 mi 00:53 08:33 pace

    May have been slower but it was easy after yesterday! Tomorrow speed!!!

  5. RUN
    good east end, up delta, mt lookou... 16.34 mi 02:13 08:07 pace

    nailed this one! after a 912 warmup mile averaged close to 800 the rest of the way! finished with a 739 mile 15 and 731 mile 16!

  6. RUN
    Friday cold one! 6.5 mi 00:55 08:28 pace

    Good Friday group run!

  7. walk
    Biceps, shoulders and core! 2 mi 00:32 16:00 pace

    Off day running after hills Tuesday!

  8. RUN
    Hill repeats!!!! 7.2 mi 01:07 09:14 pace

    Three times to the top of Eden park! The backside is the tough side!

  9. RUN
    Sunday long! 15.01 mi 02:09 08:35 pace

    So nice out there! Shorts again in January! Big month with 193 miles!

  10. RUN
    Hump day 10k! 6.2 mi 00:53 08:30 pace

    Switched up the off days this week so not too hard 10k!

  11. RUN
    600 meter repeats! 7.91 mi 01:12 09:05 pace

    (8) 600 meter repeats with 400 recovery! Plus warm up and cool down!

  12. walk
    Triceps, chest and abs! 2 mi 00:32 16:00 pace

    Switched up my off day running this week!

  13. RUN
    Sunday 10! 10 mi 01:25 08:30 pace

    4 weeks to the races in Florida!

  14. RUN
    Extra day! 5 mi 00:41 08:06 pace

    First three soft in 25:40 then 2 uptempo in 14:50!

  15. RUN
    Friday 6 spot! 6 mi 00:51 08:31 pace

    After yesterday's repeats this was tougher than usual!

  16. RUN
    One mile repeats! 8.5 mi 01:09 08:04 pace

    (6) one mile repeats with 400 recovery! Half mile warm and cool then walked out another half mile! Pace below 740!

  17. walk
    Off day walking! 1.5 mi 00:23 15:20 pace

    Back, biceps and abs today with walking in between!

  18. RUN
    400 repeats! 7 mi 01:00 08:34 pace

    (12) 400 repeats with 200 recovery on the indoor track. Just guessing at mileage! Probably a bit more than 7

  19. RUN
    One hour mostly soft pace! 6.94 mi 01:00 08:38 pace

    Speed work tomorrow xo nothing hard today!

  20. RUN
    good treadmill half! 13.11 mi 01:50 08:23 pace

    decide its better to stay inside. don't wanna get sick!