Thursday
AM:
Ran 6 miles, 3 easy and slow recovery, 3 at medium temp effort
PM:
One hour bootcamp class
Friday, July 22, 2011
Wednesday 7/20
Wednesday
Ran 1.5 mile warm up
Ran 2 mile time trial in 17:45
core exc, planks, stretching
Ran 1.5 mile warm up
Ran 2 mile time trial in 17:45
core exc, planks, stretching
Tuesday, July 19, 2011
Tuesday 7/19
Tuesday
AM: Ran 5 miles -easy effort. High humidity , temps in low 80s
PM: one hour bootcamp class
Stretching
AM: Ran 5 miles -easy effort. High humidity , temps in low 80s
PM: one hour bootcamp class
Stretching
Monday 7/18
Ran 2.5 mile warm up
Ran ~25 min of relays-medium hard effort
core exc,planks,push ups, sit ups, stretching
Ran ~25 min of relays-medium hard effort
core exc,planks,push ups, sit ups, stretching
Saturday, July 16, 2011
Saturday 7/16
Saturday
Group Long Run: Ran 12 miles averaged 9:46 for 10 miles, with 1.5 mile of last 3 at sub 9 to 8:40. Humid, cloud cover helped , but temps still in low 80s.
stretching
Group Long Run: Ran 12 miles averaged 9:46 for 10 miles, with 1.5 mile of last 3 at sub 9 to 8:40. Humid, cloud cover helped , but temps still in low 80s.
stretching
Thursday, July 14, 2011
Wednesday 7/13
Wednesday
Ran 2.5 mile warm up
Ran 20 min of speed intervals(15, 30, 45 hard effort-easy effort alternates)
Core exc, planks, push ups, stretching
Ran 2.5 mile warm up
Ran 20 min of speed intervals(15, 30, 45 hard effort-easy effort alternates)
Core exc, planks, push ups, stretching
Tuesday, July 12, 2011
Monday, July 11, 2011
Monday 7/11
Monday
Ran 2.5 mile warm up
Ran 20 min hill intervals-hard effort
Ran .5 warm down
core exc, planks, push ups, stretching
Ran 2.5 mile warm up
Ran 20 min hill intervals-hard effort
Ran .5 warm down
core exc, planks, push ups, stretching
Saturday, July 9, 2011
Saturday 7/9
Saturday
Group long run: Ran ~ 11 miles, easy effort, not straining.
high humidity, low 80s temp.
Group long run: Ran ~ 11 miles, easy effort, not straining.
high humidity, low 80s temp.
Friday, July 8, 2011
Thursday, July 7, 2011
Wednesday, July 6, 2011
Wednesday 7/6
Wednesday
Ran 1 mile warm up
Ran 20 min hill intervals-hard effort
Ran 1 mile warm down
Core exc, planks, push ups, stretching
Ran 1 mile warm up
Ran 20 min hill intervals-hard effort
Ran 1 mile warm down
Core exc, planks, push ups, stretching
Tuesday, July 5, 2011
Monday, July 4, 2011
Monday 7/4
Monday
Ran 6 miles tempo, good effort despite later start. Temp in low 80s with 80% humidity.
Ran 6 miles tempo, good effort despite later start. Temp in low 80s with 80% humidity.
Sunday, July 3, 2011
Saturday 7/2
Saturday
Group Long Run: Ran ~ 10 miles in easy effort. Not much of a negative ssplit. High humidity at 6am and temps in low 80s, just got it done.
Stretching
Group Long Run: Ran ~ 10 miles in easy effort. Not much of a negative ssplit. High humidity at 6am and temps in low 80s, just got it done.
Stretching
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