| 11/3/13 |
171.4 |
9.6 |
recovery |
[5 weeks until CIM] 6 miles @
8:15 |
| 11/2/13 |
175.2 |
8.9 |
Long Run/MP |
18 miles with 12 miles @ 6:59, last 6 miles at 6:46 |
| 11/1/13 |
174.4 |
8.5 |
recovery |
7 mile run @ 8 min/mile |
| 10/31/13 |
174.3 |
8.8 |
recovery |
4 mile run |
| 10/30/13 |
173 |
9.3 |
recovery |
6 mile@ 8:06/mile 1:00 pm, 4 miles 5 pm @ 8:10/mile |
| 10/29/13 |
172.2 |
9.8 |
med-long run |
15 mile run @ 8
Min/mile |
| 10/28/13 |
173.8 |
9.7 |
V02Max Run |
12 miles xith 6 x 1000M @ 6:00 (3:43 @ 10 MPH) |
| 10/27/13 |
174.6 |
9.3 |
Recovery run |
[6 weeks until CIM] 6 miles @ 8:10, 4 miles @ 8:14 |
| 10/26/13 |
174.2 |
9.9 |
Long run |
17 mile run @ 8:10/mile |
| 10/25/13 |
174.4 |
9.2 |
Lactate Threshold |
10 miles with 8 miles @ 6:40, HR 155 |
| 10/24/13 |
172.2 |
8.8 |
Recovery |
6 mile run @ 8:15 |
| 10/23/13 |
174 |
9 |
recovery/speed |
7 Mile with 6 x 100 strides |
| 10/22/13 |
174.8 |
8.1 |
med-long run |
15 mile run @ 8:15/mile.
Last two miles in 7:00 (all on treadmill) |
| 10/21/13 |
175.2 |
8.4 |
V02Max Run |
9 miles with 6 x 600 @ 2:15 |
