PM: easy 8 miles (54:10) felt like junk
Monday: easy 13.2 miles (88:37) felt good
Tuesday: 10.5 miles w/ (3x10:20+5:05 Tempo w/2min Jog)
Incline Tempo
3 × 10:20, then 5:05 (at 5:05-5:10 equivalent)
9.2 mph 5.5% grade (avg HR148)
9.5mph 5% grade (avgHR 156)
10mph 4%grade (avgHR 160)
11.8/12.1 mph flat (avgHR 163
workout went great. felt good.
Wednesday AM: easy 5 miles (34:24) avgHR121 legs achy
PM: easy 9 miles (68min) light strides
Thursday easy 6 miles (40min)
Friday: AM: easy 5 miles (36min) avgHR 116 felt crappy
PM: easy 24 min on lost lake course (2.8 miles)
Saturday: LOST LAKE 1:35:17. New record.
25:42 to cabin .... 52:53 to river... great run considering it felt like I was running at submax the whole way. actually felt like I was on pace to run 1:38ish. 20 miles with warmdown and warmup
for a detailed recap, follow the link to my blog:
http://jeromedamarathoner.blogspot.com/2011/08/august-27th-2011-lost-lake-race-recap.html
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