Saturday, October 8, 2011

Week ending 7/30/11 100 miles

Sunday:   Lost Lake Training Run   18.2 miles (2:09:34, 7:07 pace)  avgHR 129, max 156
               1:02 to bridge, 1:14:50 to highpoint, 1:44:08 to waterfall, 1:47:42 to trailhead
               felt good, ran w/ TJ and Kiplagat, rainy

Monday:  AM  easy 5.1 miles (34:17, 6:43 pace) avgHR 125
                PM  easy 10 miles (63:07, 6:18 pace)

Tuesday:  easy 14 miles (95min, 6:47 pace)  out/back on Kalifornsky beach Rd

Wednesday:   AM easy 5.2 miles (37:17, 7:10 pace)  out/back from Larry's.  tired.
                      PM  easy 10 miles (64:16, 6:25 pace)  tired, sleep deprived

Thursday:    easy 12 miles (80:37, 6:43 pace)  avgHR 117

Friday:  12.7 miles  TempoIntervals (6x1mile 5:07 pace, 1:05rest)
             heart rates:  150 - 155 - 159 - 162 - 165 - 168
             tired and rushed, but had a good workout, nonetheless

Saturday:  Easy 13 miles w/TJ  (86min, 6:41 pace)  avg HR 128 (spiked a few times to 180)

Wow.  Great week considering all the fishing that went on.  I'm really happy I was able to get this kind of volume and a good workout on Thursday.  Really am strung out, so need to be sure to recover for next week.

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