Saturday, October 8, 2011

Week ending 7/9/11 101 miles

Sunday:   Lost Lake Training Run w/ TJ, Tom and Gary
               31' warmup w/ 10' strides (avgHR 125,max152)
               10min Tempo (avgHR 157,max 168)
               2min easy (avgHR 148, 138 at end)
               10min Tempo (avgHR 153, max 160... lots of downhill!)
               2 min backwards, then to trailhead in 1:52:45 (avHR 125)
               easy 2 miles up/down road

Monday:   AM  8 miles w/ Tom (56:20, 7:02 pace) avgHR 113   tired and sore from yesterday
                 PM  easy 6.5 miles (43:49, 6:44 pace) avgHR 120

Tuesday:   easy 15 miles (93:19, 6:13 pace) avgHR 133  ran from 6:40 - 5:55 pace

Wednesday:  easy 13 miles w/ some drills and strides.  scrapped my workout because i was tired.
                    (90min, 6:56pace), avgHR  114

Thursday:   13 miles (78:40, 6:03 pace)     INTERVALS   5x1mile w/(2:30-3:10 rest)  4mi wu
                  4:48 (maxHR 163) - 4:45(164) - 4:45(168) - 4:43 (174)  - 4:38.5(176)   3 wd

Friday:   easy 8.5 miles (58:30, 6:52pace) avgHR 114

Saturday:  20 miles w/last 10 miles 6:02 pace or faster (last 10 in 58min)   avg HR 132   great run

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