I'm delusional

Wednesday - January 1

Run
  • 59m 22s
  • 7.50 miles
  • 07m 54s /Mi

2 miles easy w/ 4 x 30 sec pickups in second mile (16:04 @134)
3 x .55 mile z4 w/ 3 min recovery (3:31 @160, 3:30 @164, 3:34 @165)
1.1 mile z4 (7:28 @ 166)
2 mile z2 (with first 3 minutes recovery from mile interval)(15:54 @156)

start the new year by getting back to the offseason training plan.  signed up for B2B full last night.  Goal for the next three months is to get the workouts on the offseason plan done.  that should help with the speed.  in the mean time, i am going to take last year's plan and adjust to be closer to EN.  

Tuesday - December 31

Run
  • 41m 47s
  • 5.40 miles
  • 07m 44s /Mi

2 small loops
first loop z1 (21:34 @ 140)
1 mile z4 (6:05 @167)
remainder z2 (14:07 @ 155)

Monday - December 30

Run
  • 26m 48s
  • 3.30 miles
  • 08m 07s /Mi

big loop
z1 run to get legs moving

Sunday - December 29

Saturday - December 28

Friday - December 27

Strength
  • 20m

Thursday - December 26

Run
  • 56m 11s
  • 7.20 miles
  • 07m 48s /Mi

from Mom & Dad's house out market st. to middle school and back
20 min easy
2x3 min z4 w/ 3 min recovery, 1 x 6 min z4 w/ 3 min recovery
remainder z2

spot's Training Log


 January 2014 
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