Sunday, September 17, 2017

September 11 - September 17 Training

Monday: 3 miles (9:31), 3 miles (9:31).  Two easy 3 mile runs on the treadmill.
Tuesday: 7 miles (9:20).  Easy treadmill run.
Wednesday: 2 miles (9:48), 4.65 miles (8:37), 2 miles (9:31).  2 mile warmup, 10 x (3:00 on + 1:00 off), 2 mile cooldown.  Tried to run the fast intervals starting at 8:15 pace working towards 8:00.
Thursday: 5 miles (9:59), 3 miles (9:40).  Felt slow and sluggish out there today.
Friday: 4 miles (9:31), 3 miles (9:52).  Definitely don't feel as good this week as I did last week.
Saturday: 3 miles (9:42), 2.5 miles (9:03), 1 mile (9:54), 4 miles (9:27).  3 mile warmup, 4 x Bison Way downhill, 1 mile cooldown.  Added an easy second run in the evening.
Sunday: 21 miles (9:00).  Longest treadmill run ever, running a 21 mile progression starting at 6.2 mph (9:40) and increasing .1 mph every two miles, with the last mile at 7.2 mph (8:20).  That was a long afternoon on the treadmill.

Total Miles: 68.2 miles.  I really wanted 23 miles on Sunday to get to 70 miles, but after 21 miles on a treadmill, it was time to stop.

No comments:

Post a Comment