Training Log Archive: Jan Erik NaessIn the 7 days ending Feb 18, 2017:
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Saturday Feb 18, 2017 #
9 AM
Run warm up/down 30:00 [2] 2.5 mi (12:00 / mi)
1.5mi warm up
strides and stuff
1mi cool down
strides and stuff
1mi cool down
Run intervals 25:19 [4] 4.8 km (5:16 / km)
8x90 seconds @ 4:45 pace w/ 3min rest
Friday Feb 17, 2017 #
5 PM
Run warm up/down 35:00 [2] 2.0 mi (17:30 / mi)
Run race 2:04 [5] 0.8 km (2:35 / km)
4x800m relay, ran mine in 2:04.1
7 PM
Run warm up/down 15:00 [1] 3.0 mi (5:00 / mi)
1.5mi cool down
1.5mi warm up for 1600m
1.5mi warm up for 1600m
8 PM
Run 4:47 [5] 1.0 mi (4:47 / mi)
4:47, pretty ugly mile for me. 17 seconds off of my PR, but I didn't push very hard because I was pretty tired coming into it. Definitely not going to PR in two long distance events on the same day. Happy about the 800m though!
Thursday Feb 16, 2017 #
3 PM
Run (recovery run) 1:04:00 [2] 12.59 km (5:05 / km) +15m 5:03 / km
Wednesday Feb 15, 2017 #
3 PM
Run 1:00:55 [4] 13.2 km (4:37 / km)
2mi warmup
strides and stuff
12x400 @ 5:30 pace w/ 15sec rest (82-83)
80,84,83,82,81,81,81,80,81,81,82
2mi cooldown
strides and stuff
12x400 @ 5:30 pace w/ 15sec rest (82-83)
80,84,83,82,81,81,81,80,81,81,82
2mi cooldown
5 PM
Tuesday Feb 14, 2017 #
3 PM
Run 20:00 [2] 2.5 mi (8:00 / mi) +15m 7:51 / mi
2mi warmup
strides and stuff
strides and stuff
4 PM
Run intervals 1:00:00 [5] 6.4 km (9:22 / km)
8x200m @ 800m take out pace
27,28,29,29,29,29,29,29
6x100m @ fast pace (not timed, go till form gets bad)
27,28,29,29,29,29,29,29
6x100m @ fast pace (not timed, go till form gets bad)
Monday Feb 13, 2017 #
3 PM
Run 57:32 [3] 12.0 km (4:48 / km) +45m 4:42 / km
(sick)
Slow paced long run because I was feeling sick. Stayed up too late on Saturday night
5 PM