In addition to the great mileage, I had a good amount of quality this week. I unexpectedly ran three tempos to finish the week, which I will now need to be very cautious about recovering from, though two of the three tempos were on the moderate side. The first was on Thursday and was ~8miles at around 6:45 pace, which included pacing Elizabeth for a 2 miler. And the third tempo was the Fresh Pond two-lapper on Saturday that I simply went at a comfortably quick pace to save time (not the best of reasons...).
Eh, whatever, here:
| 20-Sep | Lone Gull 10k | 1:53:27 | 15.35 | AM: Lone Gull 10k. Effing crap. Slower than last year in 36:17. Not happy. | ||||
| 21-Sep | Easy/Moderate + Short Hill Sprints | 2:10:57 | 17.12 | AM: 7+ commute at 7:32per. PM: 10+ including 5 at around 7:10per, and 6 short hill sprints at the very end. Total average of 7:43per. Took Raleigh around Fresh Pond as well (hence the skewing of the pace a bit). |
||||
| 22-Sep | Moderate/Intervals | 2:57:01 | 22.78 | AM: 7+ commute at 7:36per. PM: (800, 600) x 3, 400 x 3, 600’s w/200 surge (5400) 800@5K, 200/200/200@>5K/<5K/>5K, 400@mile...2 min/easy 200 rest |
||||
| 23-Sep | Easy/Easy + XT | 1:51:04 | 13.83 | AM: 7m+ at 8per. PM: 6.7m at 8min. Followed that up with a good 40 minutes of XT. |
||||
| 24-Sep | Easy/Tempox2 | 2:00:14 | 16.06 | AM: 7m+ at 8per. PM: 1m warm up then straight into 5m progression starting averaging 6:46. Waited for Eli and paced her around Fresh Pond for 2.5 averaging 6:35. |
||||
| 25-Sep | Easy/Tempo | 2:18:54 | 18.63 | AM: 7+ at 7:50per. PM: 11+ with ~4.5 tempo with Terry and Jean Dany. |
||||
| 26-Sep | Fresh Pond 2 Lapper | 0:52:08 | 7.23 | AM: Why did I run the Fresh Pond race? I think I won it averaging something like 6:50 for the 2 lapper. |
Splits:
800-2:42.65
600-2:01.33
800-2:43.14
600-2:05.58
800-2:44.07
600-2:02.57
400-1:14.93
400-1:15.01
400-1:10.60
Total: 111
No comments:
Post a Comment