Training Log Archive: prthiessenIn the 7 days ending Sep 10, 2016:
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| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||
Saturday Sep 10, 2016 #
Long Run 1:36:00 [3] 11.0 mi (8:44 / mi)
Long run in KC. Easy for the first hour and then 750, 747, 722, 755 for a half hour.
Friday Sep 9, 2016 #
Easy 47:00 [3] 5.4 mi (8:42 / mi)
Easy two laps around Cheesman on a great day.
Thursday Sep 8, 2016 #
Hills 1:05:00 [3] 6.0 mi (10:50 / mi)
15 min wu and cd. Then at N. Table Mt 10X 2min uphill with 30 sec rest at top then hard downhill and 1 min rest at bottom.
Weights 20:00 [3]
ERG wu and then weights.
Wednesday Sep 7, 2016 #
Easy 47:00 [3] 5.4 mi (8:42 / mi)
Easy two laps around Cheesman with strides and form drills.
Tuesday Sep 6, 2016 #
flat tempo run 1:00:00 [3] 7.0 mi (8:34 / mi)
15 min wu and cd. Then 30:00 at 7:05 per mile.
Monday Sep 5, 2016 #
Easy 15:00 [3] 1.5 mi (10:00 / mi)
Easy shakeout after drive from KC.
Sunday Sep 4, 2016 #
Walking 1:05:00 [3] 4.5 mi (14:27 / mi)
TM walking most 4.2 mph at 10% with running pack on.