Training Log Archive: GswedeIn the 7 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
Running 1:25:00 [3] 12.6 mi (6:45 / mi)
Long run at Almanor on dirt roads. I still had the negative split in my legs. I was really feeling tired the last 25 minutes. I had a decent pace so I´m still satisfied. A nap is on the way to speed up recovery.
Saturday Jul 30, 2011 #
Running 1:10:00 [4] 10.5 mi (6:40 / mi)
Negative split along the trail at lake Almanor. 37 minutes out and 33 minutes back. First 4 minutes were warmup last 3 minutes were cooldown. I covered about 5.1 miles on the way back so I was rolling pretty good. Most of my mile splits were 5:55-5:58. Good workout. Now I have to recover and get that supercompensation.
Friday Jul 29, 2011 #
Running 1:10:00 [3] 10.0 mi (7:00 / mi)
Easy run on the dirt roads around Prattville. I feel really strong. Maybe sleeping more is the cause.
Running 30:00 [3] 3.8 mi (7:54 / mi)
Active Recovery Jog along the lake. Feeling good still. I'm really enjoying the running out here.
Thursday Jul 28, 2011 #
Running 1:10:00 [3] 9.8 mi (7:09 / mi)
30 minute warmup 12x30 sec hill reps on a not so steep hill at Lake Almanor (elevation:4500 ft). I felt a little out of breath at the start but by the time I started the hill repeats I felt strong.
Wednesday Jul 27, 2011 #
Running 30:00 [3] 3.8 mi (7:54 / mi)
Active recovery run at 4500 ft elevation w/ ranab routine. .
7 AM
Running 1:15:00 [3] 11.2 mi (6:42 / mi)
A really easy rolling run in Bidwell with 10x20/40's. I felt surprisingly strong out there. I imagine it's a combination of the cooler temperature and more sleep. And me being fit... that might affect it also.
Monday Jul 25, 2011 #
Running 1:05:00 [3] 9.2 mi (7:04 / mi)
Solid rainy run at Tyler State park with Kris. Nice to catch up with and nice to get out of the 100 degree heat.