Your Week in Training Dec 5 - 11
+7
Jeff F
Dave-O
T Miller
charles.moman
Jerry
John Kilpatrick
KBFitz
11 posters
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Your Week in Training Dec 5 - 11
Day | miles | type | |
Mon | 10 | recov | 58°F |
Tue | 09 | speed | 61°F Warm Rain. 2.5 w/up, 5 x 500m 10% grade hill, 2.5 c/dn. |
Wed | 13 | trail | 57°F Warm Rain. All the leaves are down. Trampled Underfoot. |
Thu | 05 | tempo | 44°F |
Fri | -- | ||
Sat | 05 | easy | 43°F |
Sun | 08 | long | 36°F 3 warmup, Jingle All the Way 8K 34:11 (6:53/mile) 4thAG. |
Week | 50 | ||
YTD | 2,223 |
Didn't feel much like racing today. It was chilly. Chris and I kept warm in the sun during the 24 minute police delay. I took it out easy and kept it comfortable the whole way. Still good for 4th in my cohort. Chris did the same - perfect execution, beat me by 3:20 in his first attempt at this distance, netting 2nd in his cohort. Good stuff all round.
KBFitz- Explaining To Spouse
- Posts : 1078
Points : 11120
Join date : 2011-06-15
Age : 65
Location : Off-center
Re: Your Week in Training Dec 5 - 11
Good going Kevin and Chris...
M: 6 recovery
T: 10 w/5 tempo
W: 12 long run
R: 4, 6 double recovery
F: 8 recovery
Sat: 22 miles cycling
Sun: 18 long run
Weekly: 64 miles
YTD: 1697 miles
M: 6 recovery
T: 10 w/5 tempo
W: 12 long run
R: 4, 6 double recovery
F: 8 recovery
Sat: 22 miles cycling
Sun: 18 long run
Weekly: 64 miles
YTD: 1697 miles
John Kilpatrick- Explaining To Spouse
- Posts : 1542
Points : 6549
Join date : 2011-06-15
Age : 53
Location : Leesburg, GA
Jerry- Explaining To Spouse
- Posts : 2712
Points : 1006515
Join date : 2011-06-15
Location : Where I'm Loved
Re: Your Week in Training Dec 5 - 11
Week after running Tecumseh.
Mon: Off, Sick
Tue: 5 mile run
Wed: p90x back and biceps, Abr x, 5 mile run
Thu: p90x yoga x
Fri: p90x legs and back, Abr x
Sat: 11 miles
Sun: 6 miles
27 miles
completed week 6 of p90x
Mon: Off, Sick
Tue: 5 mile run
Wed: p90x back and biceps, Abr x, 5 mile run
Thu: p90x yoga x
Fri: p90x legs and back, Abr x
Sat: 11 miles
Sun: 6 miles
27 miles
completed week 6 of p90x
T Miller- Regular
- Posts : 782
Points : 5826
Join date : 2011-06-15
Age : 59
Location : Bloomington
Re: Your Week in Training Dec 5 - 11
Week 1 of Base Building
Mon: 5 + 8
Tues: 5 + 10 fartlek (6:13 avg pace)
Wed: 12 (hills) + 4
Thurs: 8 + 5
Fri: 5 +8
Sat: 10 (hills and progression) + 6
Sun: 14 (6:55)
Week: 100
YTD: 3,770
Mon: 5 + 8
Tues: 5 + 10 fartlek (6:13 avg pace)
Wed: 12 (hills) + 4
Thurs: 8 + 5
Fri: 5 +8
Sat: 10 (hills and progression) + 6
Sun: 14 (6:55)
Week: 100
YTD: 3,770
Re: Your Week in Training Dec 5 - 11
charles.moman wrote:I used Jerry's training plan last week too!
+1
Jeff F- Poster
- Posts : 299
Points : 5055
Join date : 2011-06-15
Re: Your Week in Training Dec 5 - 11
My week was pretty abbreviated as well since I raced the XC Club Nationals in Seattle on Saturday:
Monday - 6 x 800 @ 3:28-3:35 6 total miles
Tuesday - Easy 5 miles recovery pace
Wednesday - 5 miles with 8 x 1min pickups followed by 1 min easy
Thursday - Day off, massage
Friday - Travel and 4K course run (2.5 miles)
Saturday - 6K XC race completed in 27:22 for 98th out of 152 in the Masters Womens Race Warm up/cool down for 8 total miles
Sunday - Travel home
Total for the week: 26.5 miles total
Monday - 6 x 800 @ 3:28-3:35 6 total miles
Tuesday - Easy 5 miles recovery pace
Wednesday - 5 miles with 8 x 1min pickups followed by 1 min easy
Thursday - Day off, massage
Friday - Travel and 4K course run (2.5 miles)
Saturday - 6K XC race completed in 27:22 for 98th out of 152 in the Masters Womens Race Warm up/cool down for 8 total miles
Sunday - Travel home
Total for the week: 26.5 miles total
Re: Your Week in Training Dec 5 - 11
Mon: Cycling. Stupid knee got stupid at 25 stupid minutes. And I was stupid and kept pushing it, stupidly, for another stupid hour. It was stupid.
Tues: Off.
Wed: Light core workout.
Thurs: Light upper body workout.
Fri: Legs/Bis/Tris/Back at the gym.
Sat: Off.
Sun: Chest/Shoulders/Abs at the gym.
...What's running?
Tues: Off.
Wed: Light core workout.
Thurs: Light upper body workout.
Fri: Legs/Bis/Tris/Back at the gym.
Sat: Off.
Sun: Chest/Shoulders/Abs at the gym.
...What's running?
Re: Your Week in Training Dec 5 - 11
Zero, unless you count staggering to the lavoratory in the rear of the 737 late Monday to puke my guts out.
Mark B- Needs A Life
- Posts : 8139
Points : 19817
Join date : 2011-06-15
Age : 60
Location : Vancouver, Wash.
Re: Your Week in Training Dec 5 - 11
M- 3mi treadmill @ recovery pace. 60min strength/ flexibility workout
Tu- off
W- 5.07mi @7:40 pace
Th-4mi treadmill recovery 60min strength/ flex
F-6.11mi easy @ 8:13 pace
Sa- 3mi elliptical then steamroom
Su- 10 mi progression run 5 mi @8:10pace, 4mi@ 7:50pace, last mi @ 6:20pace
31mi week YTD 1539
Tu- off
W- 5.07mi @7:40 pace
Th-4mi treadmill recovery 60min strength/ flex
F-6.11mi easy @ 8:13 pace
Sa- 3mi elliptical then steamroom
Su- 10 mi progression run 5 mi @8:10pace, 4mi@ 7:50pace, last mi @ 6:20pace
31mi week YTD 1539
fostever- Explaining To Spouse
- Posts : 1572
Points : 8774
Join date : 2011-06-16
Age : 65
Location : Chicago
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