Tuesday, April 17, 2012

April 9th-15th Training

Monday: 6.9 miles (7:19); 6.2 miles (7:08)

Tuesday: 10.2 miles with 20x60s fast/easy. Started out somewhat controlled and gradually worked into it. Averaged about 4:25 pace on the fast portions and upper-mid 5:30s for the entire 40 minutes. I'm happy with the session because this was my first extended speed workout in quite some time. It was also quite a bit faster than when I ran this workout in September; 5.8 miles (7:09)

Wednesday: 4.5 miles (6:31); 9.5 miles (7:03)

Thursday: 10.1 miles medium. Nice and smooth. (5:48); 5 miles (7:20)

Friday: 8 miles (6:53); 4 miles (7:27)

Saturday: 11 miles with 10k race in 30:50. I ran one of my favorite races, the Purity Moosic City Dairy Dash. My plan was to run it as a tempo run around 5:00 pace, so.
First few miles were really easy and I feel like I'm in sub 30 10k shape. Splits were 4:52, 4:59, 5:01, 5:02, 5:03, 4:52. ; 3 miles (7:22)

Sunday: 20.1 miles (6:18). Legs felt great and never got my "end of the long run" fatigue that I normally get.

Week Total= 104.3 miles. Great week or workouts. I'm still a couple of weeks away from being really fit but I'm getting really close. Most likely will race a 5k this week.

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