M: 5M
9:03, 8:43, 8:44, 8:40, 8:44
Band walks, 100 sit ups, calf raises
890v2: 282M
T: 5M
9:21, 8:51, 8:34, 8:36, 8:24
MR10 (B): 218M
W: 5.5M
WU: 1.5M 9:13, 4:18 + 2 x 100m
Tempo: 20:00 @ 7:00 - 6:53, 6:55, 6:12 = 2.91M - This felt good and controlled. I was pushing a bit at the end, but not close to maxing out. Good weather.
CD: 1M 9:05
1400: ?
Th: 5M
9:31, 9:06, 9:16, 9:05, 9:13 - Tired
Band walks, 40 push ups, calf raises
MR10 (B): 223M
F: 12M
9:04, 8:55, 8:46, 8:28, 8:29, 8:36, 8:23, 8:17, 8:25, 8:08, 8:51, 8:50
1400: ?
S: OFF
Su: 5M
WU: 1M 9:33
Intervals: 6 x 800 @ 3:10/3:00 - 3:13, 3:08, 3:11, 3:13, 3:12, 3:05 - Wasn't recovered 100% from Friday. Ran these by feel w/out looking at my watch. Close to 100% humidity and around 71*. A little rain during and started to rain at finish.
CD: 1M 8:11 - Picked up the pace on straights on Lap 2, and on the curves on Lap 3 for fun.
RC1600: 20M
MR10 (B): 225M
Week: 37.5M
What a great week. Running 20 minute tempos at sub 7 pace...I'm proud of you. You have put a lot of hard work in,you've run smart and stayed healthy, and the long term improvement has been huge. Nice job.
ReplyDeleteI like that you ran those 1Ks by feel. That is really the best way to run them.