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Your Week in Training Dec 5 - 11

+7
Jeff F
Dave-O
T Miller
charles.moman
Jerry
John Kilpatrick
KBFitz
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Your Week in Training Dec 5 - 11 Empty Your Week in Training Dec 5 - 11

Post  KBFitz Sun Dec 11, 2011 12:28 pm

Daymilestype
Mon 10 recov58°F
Tue 09 speed61°F Warm Rain. 2.5 w/up, 5 x 500m 10% grade hill, 2.5 c/dn.
Wed 13 trail57°F Warm Rain. All the leaves are down. Trampled Underfoot.
Thu 05 tempo44°F
Fri --
Sat 05 easy43°F
Sun 08 long36°F 3 warmup, Jingle All the Way 8K 34:11 (6:53/mile) 4thAG.
Week 50
YTD 2,223

Didn't feel much like racing today. It was chilly. Chris and I kept warm in the sun during the 24 minute police delay. I took it out easy and kept it comfortable the whole way. Still good for 4th in my cohort. Chris did the same - perfect execution, beat me by 3:20 in his first attempt at this distance, netting 2nd in his cohort. Good stuff all round.
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Post  John Kilpatrick Sun Dec 11, 2011 2:20 pm

Good going Kevin and Chris...

M: 6 recovery
T: 10 w/5 tempo
W: 12 long run
R: 4, 6 double recovery
F: 8 recovery
Sat: 22 miles cycling
Sun: 18 long run

Weekly: 64 miles
YTD: 1697 miles

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Post  Jerry Sun Dec 11, 2011 11:45 pm

Zero Running
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Post  charles.moman Mon Dec 12, 2011 4:29 am

I used Jerry's training plan last week too! Embarassed
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Post  T Miller Mon Dec 12, 2011 4:50 am

Week after running Tecumseh.

Mon: Off, Sick
Tue: 5 mile run
Wed: p90x back and biceps, Abr x, 5 mile run
Thu: p90x yoga x
Fri: p90x legs and back, Abr x
Sat: 11 miles
Sun: 6 miles

27 miles
completed week 6 of p90x
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Post  Dave-O Mon Dec 12, 2011 7:01 am

Week 1 of Base Building

Mon: 5 + 8
Tues: 5 + 10 fartlek (6:13 avg pace)
Wed: 12 (hills) + 4
Thurs: 8 + 5
Fri: 5 +8
Sat: 10 (hills and progression) + 6
Sun: 14 (6:55)

Week: 100
YTD: 3,770
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Post  Jeff F Mon Dec 12, 2011 8:30 am

charles.moman wrote:I used Jerry's training plan last week too! Embarassed

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Post  Michele "1L" Keane Mon Dec 12, 2011 10:45 am

My week was pretty abbreviated as well since I raced the XC Club Nationals in Seattle on Saturday:

Monday - 6 x 800 @ 3:28-3:35 6 total miles

Tuesday - Easy 5 miles recovery pace

Wednesday - 5 miles with 8 x 1min pickups followed by 1 min easy

Thursday - Day off, massage

Friday - Travel and 4K course run (2.5 miles)

Saturday - 6K XC race completed in 27:22 for 98th out of 152 in the Masters Womens Race Warm up/cool down for 8 total miles

Sunday - Travel home

Total for the week: 26.5 miles total
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Post  Mike MacLellan Mon Dec 12, 2011 1:06 pm

Mon: Cycling. Stupid knee got stupid at 25 stupid minutes. And I was stupid and kept pushing it, stupidly, for another stupid hour. It was stupid.

Tues: Off.

Wed: Light core workout.

Thurs: Light upper body workout.

Fri: Legs/Bis/Tris/Back at the gym.

Sat: Off.

Sun: Chest/Shoulders/Abs at the gym.


...What's running?
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Post  Mark B Mon Dec 12, 2011 1:32 pm

Zero, unless you count staggering to the lavoratory in the rear of the 737 late Monday to puke my guts out. Your Week in Training Dec 5 - 11 Sick-e10

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Post  fostever Mon Dec 12, 2011 1:46 pm

M- 3mi treadmill @ recovery pace. 60min strength/ flexibility workout
Tu- off
W- 5.07mi @7:40 pace
Th-4mi treadmill recovery 60min strength/ flex
F-6.11mi easy @ 8:13 pace
Sa- 3mi elliptical then steamroom
Su- 10 mi progression run 5 mi @8:10pace, 4mi@ 7:50pace, last mi @ 6:20pace
31mi week YTD 1539
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