January 28-February 3rd
Monday
AM: 2mi w-up. (4x200, 2x400, 1x800, 2x400, 4x200) 2mi cooldown. Rests between repetitions were equal distance recovery jogs. Rocked this down at the Thompson arena track. I really can't run fast in that place for some reason. That 800 put a ton of junk in the legs but I got through it without puking.
200's- 30-34"
400's- 67-70"
800- 2:16
Tuesday
AM: 68 minutes easy.
PM: 42 minutes easy.
Wednesday
AM: 2mi w-up. (3x2mile) 2mi cooldown.
Went straight to the treadmill for these intervals- pouring rain outside. I felt great, but the treadmill felt like it was going faster than the splits indicated.
2 Mile Splits:
5:12/5:10 (10:22)
5:10/5:07 (10:17)
5:07/5:04 (10:11)
PM: 35 minutes easy.
Thursday
AM: 49 minutes easy.
PM:
Friday
-----------------------------------------------------------------------------------
January 21-27th
Monday
AM: 35 minutes easy.
PM: 55 minutes easy.
Tuesday
AM: 29 minutes easy.
PM: 53 minutes easy.
Wednesday
AM: 30 minutes easy.
PM: 68 minutes easy.
Thursday
AM: 2mi w-up. (40 minutes at threshold pace) 2mi cooldown.
Pretty solid workout here, but it was done on the treadmill due to some pretty sheisty weather conditions. I turned this into a progression run and ended up covering 7.45 miles in 40 minutes a. Mile splits were: 5.33, 5.27, 5.24, 5.21, 5.21, 5.18, 5.15, 2.21
PM: 46 minutes easy.
Friday
AM: 58 minutes
Saturday
PM: 2 mi w-up. 10x400m. 2mi cooldown
This was supposed to be done on wednesday but Clint and I were kicked off the track by some western throwers and hurdlers. Felt pretty flat doing these repeats after the tempo on Thursday. Meh
Sunday
PM: Not much of a Sunday long run again. Got through 12 miles after deciding to pack it in with a gimpy hip flexor.
Week Total: 73 Miles
-----------------------------------------------------------------------------------------------------
January 14-20th
Monday
AM: 2mi w-up. 4x(2x200m,1x400) 2mi cooldown
Reps: 30-34" 200s. 68-70" 400s
PM: 30 minutes easy.
Tuesday
AM: 11 miles easy
PM: Planned a 40 minute run in the afternoon that never ended up happening.
Wednesday
PM: 2.5 mile w-up (5x1 mile with 1' rest between intervals) 2 mile c-down. Rocked this workout with Clint on the roads in his neighbourhood. It was real windy and we were looking to keep it honest at 5:20ish/mile. We got a little to excited. Splits were 5:05, 5:01, 5:03, 4:57, 4:47
PM: 35 minutes easy.
Thursday
AM: 26 minutes easy. 6 strides
PM: 58 minutes. Started easy and worked it down to 6' pace.
Friday
AM: 29 minutes easy.
PM: With Clint. 2.5 mile w-up, 2' hard, 1' jog, 1' hard, 30" jog, 30" hard, 30" jog. Then we would repeat that set until we hit 8km. 2 mile c-down.
Hard efforts were done at 5'/mile pace.
Saturday
PM: 44 minutes easy. Tweaked my right hip flexor after the Friday workout. It's tight as hell
and doesn't feel the greatest right now. Hoping I can open that sucker up before it gets any worse.
Sunday
AM: I had to scrap the long run due to how shitty my right hip flexor has been feeling. Ended up running for 56 minutes easy.
PM: 77 minutes easy. Decided to head back out and see how things felt. Managed to get in 18 miles for the day.
Week Total: 87 Miles
PM: Planned a 40 minute run in the afternoon that never ended up happening.
Wednesday
PM: 2.5 mile w-up (5x1 mile with 1' rest between intervals) 2 mile c-down. Rocked this workout with Clint on the roads in his neighbourhood. It was real windy and we were looking to keep it honest at 5:20ish/mile. We got a little to excited. Splits were 5:05, 5:01, 5:03, 4:57, 4:47
PM: 35 minutes easy.
Thursday
AM: 26 minutes easy. 6 strides
PM: 58 minutes. Started easy and worked it down to 6' pace.
Friday
AM: 29 minutes easy.
PM: With Clint. 2.5 mile w-up, 2' hard, 1' jog, 1' hard, 30" jog, 30" hard, 30" jog. Then we would repeat that set until we hit 8km. 2 mile c-down.
Hard efforts were done at 5'/mile pace.
Saturday
PM: 44 minutes easy. Tweaked my right hip flexor after the Friday workout. It's tight as hell
and doesn't feel the greatest right now. Hoping I can open that sucker up before it gets any worse.
Sunday
AM: I had to scrap the long run due to how shitty my right hip flexor has been feeling. Ended up running for 56 minutes easy.
PM: 77 minutes easy. Decided to head back out and see how things felt. Managed to get in 18 miles for the day.
Week Total: 87 Miles
No comments:
Post a Comment