Sunday, September 27, 2015

Workout for the week Sep 28th to Oct 4th -- Total 35 miles.

Monday. 10 Miles Bicycling.
Tuesday. 5X1k Speed Workout.
Split
Time
Distance
Avg Pace
Summary1:12:49.28.108:59
118:47.72.009:24
24:19.60.626:59
32:26.10.259:44
44:13.80.626:49
53:03.70.2512:15
64:17.50.626:55
73:05.70.2512:23
84:21.10.627:01
93:54.10.2515:36
104:22.60.627:04
1119:57.52.009:59
Wednesday. Biking 11 miles.
Thursday. 8 Miles Tempo.
Split
Time
Distance
Avg Pace
Summary1:21:47.510.018:11
19:08.91.009:09
27:51.21.007:51
37:46.51.007:46
47:45.21.007:45
57:46.91.007:47
67:49.91.007:50
77:41.71.007:42
87:41.61.007:42
97:41.41.007:41
1010:31.41.0010:31
11:02.90.019:21
Friday. Rest.
Saturday. 16 Miles Long Run
Sunday. Rest because of the back pain

Here is the Saturday pace splits:
Split
Time
Distance
Avg Pace
Summary2:08:32.215.428:20
110:43.51.0010:43
28:34.61.008:35
37:53.21.007:53
48:00.51.008:00
57:54.51.007:54
68:12.31.008:12
78:08.41.008:08
88:09.71.008:10
98:04.41.008:04
108:17.91.008:18
118:25.21.008:25
128:21.71.008:22
138:11.31.008:11
148:04.31.008:04
158:14.61.008:15
163:16.30.427:52

Sunday, September 20, 2015

Workout for the week Sep 21st to 27th -- Total 44 miles.

Monday. Rest.
Tuesday. 5 x 3 minutes at 2K pace with 3 minute rest jog. 4 x 100 m.
I was slow today. Maybe it was because of the workout in the morning.
Split
Time
Distance
Avg Pace
Summary34:58.44.417:56
17:21.11.007:21
28:07.01.008:07
37:36.71.007:37
47:53.31.007:53
54:00.30.419:51
Wednesday. Rest or Biking.
Thursday. 5 Miles Tempo.
Felt heavy for the mile 2-3. Then it is getting better.
Split
Time
Distance
Avg Pace
Summary55:38.67.097:51
18:40.01.008:40
27:51.81.007:52
37:43.91.007:44
47:35.61.007:36
57:38.61.007:39
67:35.71.007:36
77:46.11.007:46
8:46.70.098:19
Friday. Bike 10 Miles.
Saturday. 12 Miles Long Run or Tempo?
Split
Time
Distance
Avg Pace
Summary1:39:59.912.577:57
110:44.91.0010:45
27:42.51.007:42
37:42.81.007:43
47:41.11.007:41
57:50.81.007:51
67:30.71.007:31
77:34.21.007:34
87:42.01.007:42
97:51.01.007:51
107:46.41.007:46
117:48.21.007:48
127:50.91.007:51
134:14.40.577:29

Sunday. 18 Miles Long Run.
That's about the pace I planned to run. Should talk one more gel around mile 6.
I only took one around mile 12, had more energy after that. May need to bring a water bottle next time.

Split
Time
Distance
Avg Pace
Summary2:30:54.618.018:23
18:46.71.008:47
28:40.31.008:40
38:58.51.008:59
48:44.81.008:45
58:08.01.008:08
68:25.41.008:25
78:26.81.008:27
88:02.41.008:02
98:10.61.008:11
108:19.31.008:19
118:23.41.008:23
128:25.61.008:26
137:58.91.007:59
147:51.51.007:52
158:12.11.008:12
167:49.71.007:50
178:04.01.008:04
189:23.71.009:24
19:02.80.017:56