Round Rock,TX 
Today
Sunny High 62FLow 45F
  • Temp: 53F
  • Hum: 43%
  • W: 4mph ESE
FRIDAY
Cloudy
High 63F
Low 54F
SATURDAY
Sunny
High 72F
Low 61F
SUNDAY
Light drizzle
High 74F
Low 62F
MONDAY
Patchy light drizzle
High 66F
Low 41F

Run
  • 1h 00m
  • 6.74 miles
  • 08m 54s /Mi

Speed
Strength
60
10' WU. Then 40' tempo run at LT or 10k could be substituted. 10' cd. WU includes 4x20" strides. Stretch when done and add in Core 1, 2 or 3.

40 minute tempo run averaged an 8:10 at a 153 HR. HR needed to be higher - 156-162. Started in Z2 at about 147 and built into the tempo HR over time but need to push it higher throughout the tempo run.

Could have benefitted from 1 more rest day after the long run before the tempo.

Run
  • 2h 25m 43s
  • 15.01 miles
  • 09m 42s /Mi

Run Base
Endurance
130
Run 2:10 very easy - don't worry about HR or pace - just run easy.

Horrible long run. Last week did 13.26 in 1:58. This week did 15.0 in 2:25. Pace is way off. There are 3 reasons that I can think of. 1.) dehydrated, 2.) ran too hard on Saturday and didn't run last week, 3.) can't think of the third right now.

Run
  • 46m 15s
  • 5.00 miles
  • 09m 15s /Mi

Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Run
  • 56m 12s
  • 6.34 miles
  • 08m 51s /Mi

Mile Repeats
Pace
55
10-15' wu and cd. 4x1 mile @ Marathon pace less 20-30 seconds per mile. If the goal is 7:30 per mile for the marathon, the pace should be 7:00 for the mile repeats. Rest is 1'. If done on the roads (not a track) you can run these at 4x7:00.

Strength
  • 30m

Period AA
Sets 2-3
Reps 25-30
Speed Slow
Recovery 1-1.5'
AND Core #1, 2, and 3
Time 75min

kz9jvq's Training Log


 November 2014 
SunMonTueWedThuFriSat
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Time
Distance
Time
  • Memorial Hermann Ironman 70.3 Texas (Triathlon)
    4/26/2015 Galveston, Texas
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals