Training Log Archive: JonDIn the 7 days ending Oct 8, 2012:
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Monday Oct 8, 2012 #
Note
(rest day)
Sunday Oct 7, 2012 #
run (treadmill) 45:00 [3] 5.23 mi (8:36 / mi)
shoes: Brooks Pure Cadence
Saturday Oct 6, 2012 #
run long 44:31 [2] 5.0 mi (8:54 / mi)
shoes: Brooks Adrenaline - Blue
run long 2:03:27 [3] 14.0 mi (8:49 / mi)
shoes: Brooks Adrenaline - Blue
run long 48:12 [3] 5.43 mi (8:53 / mi)
shoes: Brooks Adrenaline - Blue
Note
following race plan with pace = GP + 1minute
5 mi @ 8:04 = 9:04 (actual - 8 sec)
14 mi @ 7:44 = 8:44 (actual + 5 sec)
finish @ 7:50 = 8:50 (actual + 3 sec)
felt good, but left w/ some pain in the left ankle. I think I can work that out.
1 gu at start, then 1 every hour, w/ water sips the whole way
weather was cool and pleasant.
time includes water refill stops but not 2 road stops.
Friday Oct 5, 2012 #
Note
(rest day)
Thursday Oct 4, 2012 #
run warm up/down 7:23 [3] 0.8 mi (9:14 / mi)
shoes: Brooks Adrenaline - White
run intervals 7:12 [4] 1.0 mi (7:12 / mi)
shoes: Brooks Adrenaline - White
run intervals 7:15 [4] 1.0 mi (7:15 / mi)
shoes: Brooks Adrenaline - White
run intervals 7:15 [4] 1.0 mi (7:15 / mi)
shoes: Brooks Adrenaline - White
run intervals 7:20 [4] 1.0 mi (7:20 / mi)
shoes: Brooks Adrenaline - White
run intervals 3:36 [4] 0.5 mi (7:12 / mi)
shoes: Brooks Adrenaline - White
run intervals 3:33 [4] 0.5 mi (7:06 / mi)
shoes: Brooks Adrenaline - White
run warm up/down 7:00 [3] 0.81 mi (8:38 / mi)
shoes: Brooks Adrenaline - White
Wednesday Oct 3, 2012 #
run 35:18 [3] 4.27 mi (8:16 / mi)
shoes: Brooks Adrenaline - Blue
Tuesday Oct 2, 2012 #
run (treadmill) 1:00:00 [3] 6.9 mi (8:42 / mi)
shoes: Brooks Adrenaline - White
run (treadmill) 8:35 [4] 1.1 mi (7:48 / mi)
shoes: Brooks Adrenaline - White