Wednesday, March 30, 2016

Workout for March 28th to April 3rd -- Total 52 Miles

Monday.  Biking 8 Miles. Running Easy 4 miles.
Tuesday.  12X400m. Total 9 miles.


Wednesday. Rest

Thursday. Speed Workout 7 Miles







































Then Tempo for 3 Miles with pace 7:00. Another 6 Miles.
It was terrible. The pace was actually 7:22.

Friday. Rest.

Saturday. 13 Miles with tempo 3 miles.
That 3 miles was ok with pace 6:57, 9:10, 7:18.

Sunday. 13 Miles.

Sunday, March 6, 2016

Workout for March 21st to March 27th -- Total 39 Miles

Monday. Rest
Tuesday. Easy run 6 miles.
Wednesday. Rest
Thursday. Speed Workout. Total 7 Miles

Splits TimeCumulative TimeMoving TimeDistanceElev GainElev LossAvg PaceAvg Moving PaceBest PaceAvg HRMax HRAvg Run CadenceMax Run CadenceAvg Stride LengthCalories
18:34.38:34.38:291.00----8:348:293:041331431791881.05113
26:59.915:346:590.76----9:159:147:121381421801890.9797
34:56.420:314:550.76--16:286:265:221581691932121.2977
42:22.322:532:210.25----9:299:245:461531671742000.9836
51:32.424:251:290.26----6:025:495:061651742032151.3226
62:36.427:022:320.25----10:169:586:181521731711920.9240
74:04.831:064:030.63----6:276:245:011691741962121.2772
82:41.833:482:270.25----10:379:395:141531751712120.8941
91:31.735:201:300.26----5:555:485:021671742012151.3526
102:44.738:052:390.251--10:4710:255:591511741641920.9141
113:15.841:213:140.51----6:226:185:321681751982051.2857
122:58.544:192:570.25----11:4411:386:091491751572050.8743
130:44.345:030:420.13----5:415:235:141561672052151.3811
1410:1955:239:451.00----10:199:455:291441691622150.96133
156:37.51:02:006:360.72----9:149:128:061421501801930.9781
Summary1:02:001:02:001:00:387.29118:308:193:04148
Friday. Easy 4 Miles
Saturday. 13 Miles Easy.
Sunday. 9 Miles Long Run

Napa Marathon Race -- Finish time 3:28:07

A little it slower than Dec 2015 CIM. Since there are lots of rolling hills, I am very satisfied with my performance.

Original goal was starting the first 3 miles at pace of 7:55 to 8:00. Then continue with pace 7:50 till mile 13. And pick up the pace a little bit to 7:45 till mile 18-20. Then wait and see how the body feel. It is ok then run faster, or if I feel tired, then slow down.

It turned out that I ran a little bit faster from mile 3 to 13. and slowing down from mile 14-16. Then I felt tired, the pace dropped after mile 19.

But the overall finish time was not bad.

Split
Time
Distance
Avg Pace
Summary3:28:10.726.367:54
17:58.11.007:58
27:56.91.007:57
37:47.31.007:47
47:39.01.007:39
57:42.61.007:43
67:45.21.007:45
77:52.91.007:53
87:35.11.007:35
97:32.91.007:33
107:35.41.007:35
117:44.31.007:44
127:51.31.007:51
137:43.31.007:43
147:57.21.007:57
157:53.21.007:53
167:54.21.007:54
177:45.51.007:46
187:35.41.007:35
197:57.51.007:58
208:08.01.008:08
217:59.11.007:59
228:04.11.008:04
238:13.71.008:14
248:21.71.008:22
258:27.51.008:28
268:22.81.008:23
272:46.40.367:37