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Your Week in Training Jan 19 - 25

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Your Week in Training Jan 19 - 25

Post  KBFitz on Sun Jan 25, 2015 11:20 am

Day miles  type .
Mon     5  easy  45°F
Tue    10  tempo 47°F
Wed    13  easy  33°F in falling snow
Thu     - 
Fri    12  easy  41°F
Sat     - 
Sun     -       .
Week   40
YTD   165

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Re: Your Week in Training Jan 19 - 25

Post  Mike MacLellan on Sun Jan 25, 2015 1:39 pm

Great week this week.

M - 6.6mi recovery
T - 7.6mi w/ 7x 2min hills + 3.1mi recovery
W - 5.9mi easy but mentally bleh
Th - "off day," 50min bike ride
F - 10mi easy
S - 20mi easy w/ miles 10-16 moderate/GA
S - 20mi easy trail

Week - 73.25mi + 50min bike
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Re: Your Week in Training Jan 19 - 25

Post  Mark B on Sun Jan 25, 2015 3:14 pm

Finally beyond the 20-mile week barrier for the first time since last March!

Mon: 2.7 mile trail hike, XT core and calves
Tue: 2.3 mile walk
Wed: Rest day
Thu: 90 minutes low HR run
Fri: 3.1 miles barefoot
Sat: Rest day
Sun: 7.1 miles low HR run

Week: 21.2 miles

Onward!
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Re: Your Week in Training Jan 19 - 25

Post  fostever on Sun Jan 25, 2015 11:23 pm

M-6mi street
Tu-5mi TM Pyramid tempo 
W-2mi TM warm-up Strength 2mi Cool down
Th-10min bike/row/elliptical easy
Fr-6mi pace lakefront @7:06 p
Sa-11mi grp
Su-20min elliptical 1hr strength
32mi wk 110 YTD
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Re: Your Week in Training Jan 19 - 25

Post  mountandog on Mon Jan 26, 2015 11:14 am

M - 6.6 easy
T - 9.1 with some uphill strides 
W - 6.4 easy
T - 11.2 > workout of the week:  2x1mile @ MP, 4x800 @ 10k, 1x1mile @ HM > tough but fair
F - 9.3 Easy
S - 2.5 on treadmill to warm up for TRX workout
S - 16.2  cold, windy, grey day.  Moderately hilly course.  not much motivation but got it done

62 miles for the week.  First time over 60 since CIM.  Real work for Boston begins this week for me.
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Re: Your Week in Training Jan 19 - 25

Post  Mike MacLellan on Mon Jan 26, 2015 11:36 am

@mountandog wrote:T - 11.2 > workout of the week:  2x1mile @ MP, 4x800 @ 10k, 1x1mile @ HM > tough but fair

What's the recovery interval for these?  Looks like a great tempo workout.
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Re: Your Week in Training Jan 19 - 25

Post  mountandog on Mon Jan 26, 2015 3:13 pm

@Mike MacLellan wrote:
@mountandog wrote:T - 11.2 > workout of the week:  2x1mile @ MP, 4x800 @ 10k, 1x1mile @ HM > tough but fair

What's the recovery interval for these?  Looks like a great tempo workout.
The whole workout was  (my actual paces) - mp for me is 6:35:

2 mile warm-up
1 mile followed by 2 min easy  (6:40)
1 mile followed by 3 min easy  (6:36)
4 x 800 with 90 sec easy, after the last one 3 minutes easy  (6:14, 6:16, 6:15, 6:11)  
1 mile (6:20)
2 mile cool-down

This was a tough workout but didn't kill me.  Enough variation to keep the run interesting, that's for sure.  My coach has a lot of creative workouts.
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Re: Your Week in Training Jan 19 - 25

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