Mon- Am Stretch
Tues- Am 7m+ 48:40
Wed- 9m (track)
Thurs- 0m
Fri- 5m 35:24
Sat 11m (5k-16:14 @ reggie)
Sun-14m 1:36:28 w/ Hammett,Fyffe, George adams, Eric, Ferenc,Boj, wilson
Total- 46m
Overall- Good workout and surprising race. I thought going in at 16:20 might be a stretch but I guess my fitness is better then I thought
Monday, November 29, 2010
Monday, November 22, 2010
11/22-11/28
Mon- 7.5m 45:47 Tempo (6:06 pace)
Tues-5m 33:00
Wed-6m 41:21
Thurs- 6m workout cut back miles (6:00,5:37,5:20) 17:23 5k
Fri-0
Sat-12m w/ Josh, Fyffe and George Adams
Sun- 12m w/Josh,Fyffe,Wilson and George Adams
Total-47
Tues-5m 33:00
Wed-6m 41:21
Thurs- 6m workout cut back miles (6:00,5:37,5:20) 17:23 5k
Fri-0
Sat-12m w/ Josh, Fyffe and George Adams
Sun- 12m w/Josh,Fyffe,Wilson and George Adams
Total-47
Thursday, November 18, 2010
3x1200/800/400
Goal- 1st set-10k pace. 2nd-5k pace. 3rd 3k pace
Results- 3:59/2:44/80
3:58/2:38/79
3:56/2:34/72
Overall- Didn't quite get the times I wanted but still a good workout and moving in the right direction.
Results- 3:59/2:44/80
3:58/2:38/79
3:56/2:34/72
Overall- Didn't quite get the times I wanted but still a good workout and moving in the right direction.
Monday, November 15, 2010
11/15-11/21
Mon- 5m Robin Hood park 34:11
Tues- 7.5m 50:10 In-town loop
Wed- Am 3m 21:46 w/Thomas
PM 13m (workout)
Thurs- 5.5m 39:49
Fri- 0
Sat- 8m (Milford 5k) 16:56 2nd- Good race the first mile of the course was downhill and flat with a steep climb in the second mile and a quick drop. The third mile was flat and back up hill for the final .5m. Tried to stay relaxed and not go out to hard, Felt smooth most of the race Pat Ard Won in 16:11 he made a move at the mile and built a good lead on the climb which I never recovered from.
Splits
5:09
5:30
6:16 (1.1)
Sun- 5m
Total- 47
Tues- 7.5m 50:10 In-town loop
Wed- Am 3m 21:46 w/Thomas
PM 13m (workout)
Thurs- 5.5m 39:49
Fri- 0
Sat- 8m (Milford 5k) 16:56 2nd- Good race the first mile of the course was downhill and flat with a steep climb in the second mile and a quick drop. The third mile was flat and back up hill for the final .5m. Tried to stay relaxed and not go out to hard, Felt smooth most of the race Pat Ard Won in 16:11 he made a move at the mile and built a good lead on the climb which I never recovered from.
Splits
5:09
5:30
6:16 (1.1)
Sun- 5m
Total- 47
Tuesday, November 9, 2010
11/8-11/14
Mon- 0 (@ work till 6am)
Tues- 7m 49:46 (Beach hill down to robin hood cemetery home)
Wed- 10m 65:36 (hilly goose)
Thurs- 4m w/Haley
Fri- 10m 71:10 Pisgha W/Ferenc Hammett boj and the girls
Sat- 10m 69:16 Rail bed W/boj
Sun- 11m- Magic Mountain 5m- 29:35 (4th) Not a great race but not terrible for how the course was very hilly and challenging. Felt I held back in certain areas were I should have let rip a bit more and struggled on the climbing. Overall it was good work and I knew from the start that I was gonna have trouble with the climbs as I haven't been doing much climbing lately.
Total- 52m(6days) Ok week its been a bit hard to find the balance with training and work but I think I can handle 60-65 with the long hours.
Tues- 7m 49:46 (Beach hill down to robin hood cemetery home)
Wed- 10m 65:36 (hilly goose)
Thurs- 4m w/Haley
Fri- 10m 71:10 Pisgha W/Ferenc Hammett boj and the girls
Sat- 10m 69:16 Rail bed W/boj
Sun- 11m- Magic Mountain 5m- 29:35 (4th) Not a great race but not terrible for how the course was very hilly and challenging. Felt I held back in certain areas were I should have let rip a bit more and struggled on the climbing. Overall it was good work and I knew from the start that I was gonna have trouble with the climbs as I haven't been doing much climbing lately.
Total- 52m(6days) Ok week its been a bit hard to find the balance with training and work but I think I can handle 60-65 with the long hours.
Wednesday, November 3, 2010
Pyramid
Workout- 400/800/1200/1600/1200/800/400 (half rest)
Results- 80/2:38/3:55/5:05/3:53/2:29/71
Overall- Felt really relaxed during the work out, It was myself Boj and George Stevens (former teammate) I was also happy that the total time for the workout was 36:30 with rest included so we never let the rest slack.
Results- 80/2:38/3:55/5:05/3:53/2:29/71
Overall- Felt really relaxed during the work out, It was myself Boj and George Stevens (former teammate) I was also happy that the total time for the workout was 36:30 with rest included so we never let the rest slack.
Monday, November 1, 2010
11/1-11/7
Mon- 7m 51:08 Beach Hill
Tues- 7m 44:41 Robin Hood Park
Wed- Am 3m Robin hood 20:55
Pm 12m (workout)
Thurs- 7m 53:15 Beach Hill
Fri- am 5m 32:48
Pm 5m 33:49 W/ George
Sat- 9m (Race 5k 16:43)
Sun- 11m 1:14:44 w/ Wilson
Total-66
Tues- 7m 44:41 Robin Hood Park
Wed- Am 3m Robin hood 20:55
Pm 12m (workout)
Thurs- 7m 53:15 Beach Hill
Fri- am 5m 32:48
Pm 5m 33:49 W/ George
Sat- 9m (Race 5k 16:43)
Sun- 11m 1:14:44 w/ Wilson
Total-66
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