Run
  • 1h 37m 57s
  • 10.15 miles
  • 09m 39s /Mi

3 miles at mp in middle (25:54)

tempo thursday.  decent swim/run.  i will not be sad to see this humidity dissipate sooner rather than later

Run
  • 53m 24s
  • 5.40 miles
  • 09m 53s /Mi

recovery run
2 small loops

Wednesday recovery run

Run
  • 1h 34m 09s
  • 10.15 miles
  • 09m 16s /Mi

modified downtown hospital loop
4 x 8 min @ tmp w/ 4 min recovery (which included 30 sec of walking)

Strength
  • 1h 00m

Legs and core

decent run/swim this morning.  still humid as all get out.  got all four repeats in.  

leg strength training this evening after work

Strength
  • 1h 00m

Upper body and core

Run
  • 2h 30m 58s
  • 14.00 miles
  • 10m 46s /Mi

5 loops on orange and red trail at Waynesborough village park in Goldsboro

got some of the run in after officiating at a swim meet for 5.5 hours.  found some nice trails in Goldsboro.  Did manage to fall around mile 12 but no serious injury

spot's Training Log


 July 2015 
SunMonTueWedThuFriSat
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5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31 
 
Time
Distance
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