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Your Week in Training Feb 9 - 15

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Your Week in Training Feb 9 - 15 Empty Your Week in Training Feb 9 - 15

Post  KBFitz Sun Feb 15, 2015 7:24 am

Day miles  type .
Mon     8  easy  35°F Ice pellets.
Tue     -        32°F Showers.
Wed    10  speed 45°F 5x500m 10% grade hill repeats.
Thu    11  easy  37°F
Fri     -        21°F
Sat    11  race  25°F PVTC By George 5K (with Aileen & Mike) - 21:20.
Sun     -         9°F Gale force winds ... did the prudent thing.
Week   40
YTD   296

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Your Week in Training Feb 9 - 15 Empty Re: Your Week in Training Feb 9 - 15

Post  Mike MacLellan Sun Feb 15, 2015 8:42 am

Intensity week for me.

M - 5.8mi recovery
T - 9.6mi w/ 4x 6min tempo (90sec recoveries)
W - 7.2mi easy
Th - off
F - 7.9mi moderate
S - 16mi w/ 10k tempo/hard (40:3x) 
S - 13mi easy w/ 1300' gain/loss... brrrrrrr

Week - 59.57mi
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Your Week in Training Feb 9 - 15 Empty Re: Your Week in Training Feb 9 - 15

Post  mountandog Sun Feb 15, 2015 10:23 am

Pretty good week with the exception that most runs were unavoidably on a treadmill.  Also M-Th I was getting over the vestiges of a pretty bad chest cold 

Mon - 7 TM w/6 strides
Tue - 10 Outside Easy
Wed - 10 w/6 Mile Tempo @ 6:55 Outside
Thu - 12 TM Easy
Fri - 8 TM w/8 strides
Sat - 18 TM w/7 @ 7:13, and 6 alternating between 6:40/7:19 - this was a tough run.  Long way to go to go nowhere.  But at least the changing paces made the treadmill somewhat bearable.  Longest run ever on TM, hopefully I'll never have to repeat
Sun - 8 TM recovery

Week 74

YTD 391
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Your Week in Training Feb 9 - 15 Empty Re: Your Week in Training Feb 9 - 15

Post  Michele "1L" Keane Sun Feb 15, 2015 1:37 pm

Rough weather week with another one to follow.  Got outside when I could.  Not sure; however, that running 14 miles in/on the snow is really smarter than the TM, but it was outside.

Mon - No run, core class
Tues - Trainer; Speedwork: 7.1 miles w/ 5 x 1k @ 7:12-7:18 pace
Wed - Core class, 6.5 miles with hills in beautiful sunshine and 28F temps
Thurs - 7.1 miles with 5 @ tempo pace (7:51 down to 7:36)
Fri - Trainer, no run
Sat - 14.1 miles in/on snow.  We actually called it quits as it just became silly; aiming for 16.
Sun - 7.1 miles on indoor track as it is 5F (now) with a wind chill advisory.  Even my dog doesn't want to go outside.

WTD:  41.9 miles

(0.1 miles are due to the use of the Garmin on the indoor track which always measures in the middle of a lap!)
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Your Week in Training Feb 9 - 15 Empty Re: Your Week in Training Feb 9 - 15

Post  fostever Sun Feb 15, 2015 5:05 pm

M-6 TM
Tu- TM mi warm up -3miles@ 6:35pace- mi cool down =5
W-6mi wicker park then 1hr strength @ Y
Th-7m TM pace run 7:24 ave
Fr- rest
Sa- freaking frigid wind chill 16 miler
Su- 15min stationary bike 90min strength/stretch
40mi wk 228 YTD
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