Saturday, November 29, 2014

10 Mile easy run

Raining today. Ran in the rain. This is the last long run before the CIM:

Split
Time
Distance
Avg Pace
Summary1:26:10.09.988:38
18:45.81.008:46
28:17.91.008:18
38:06.31.008:06
48:11.51.008:12
58:06.61.008:07
68:24.81.008:25
79:04.91.009:05
89:13.31.009:13
99:09.61.009:10
108:49.40.989:01

Thursday, November 27, 2014

10 Mile Tempo run(Thursday Nov 27th) -- Total 13 miles

Felt rusty after the 5 day vacation. A little bit tired, but still finished strong.
Here are the splits:

Split
Time
Distance
Avg Pace
Summary1:43:58.813.018:00
18:27.11.008:27
28:18.61.008:19
37:42.31.007:42
47:41.51.007:42
57:41.91.007:42
67:46.21.007:46
77:49.61.007:50
87:38.61.007:39
97:50.11.007:50
107:43.01.007:43
117:45.11.007:45
127:44.91.007:45
139:46.81.009:47
14:02.90.016:08

Thursday, November 20, 2014

10 Miles Tempo - Total of 13 miles

2 miles warm up, and 1 mile cool down with 10 miles tempo.
I thought it would rain, so I wore a hat. And I wore long sleeves
shirt as well, but it was a little bit hot during the run.

The original plan was 8 miles tempo. I changedit to run one more mile.
Here are the splits:

Split
Time
Distance
Avg Pace
Summary1:44:08.213.107:57
18:16.21.008:16
28:05.51.008:05
37:37.11.007:37
47:40.31.007:40
57:44.71.007:45
67:45.31.007:45
77:44.91.007:45
87:43.01.007:43
97:51.61.007:52
107:41.61.007:42
117:46.81.007:47
127:40.31.007:40
139:38.31.009:38
14:52.60.108:57

Wednesday, November 19, 2014

Tempo 5 Miles Tuesday

Just try to reduce the volume today. The original plan was to run
a 8X400m speed workout, but for some reason, I could not send
the plan to my watch. So I changed to have 5 mile tempo run instead.

Split
Time
Distance
Avg Pace
Summary1:05:20.88.008:10
19:07.91.009:08
28:53.21.008:53
37:35.51.007:36
47:38.61.007:39
57:26.01.007:26
67:39.61.007:40
77:38.21.007:38
89:19.61.009:20
9:02.20.008:59

Also, I did a personal training. This was the last one before
the race. Do not want to get hurt, but will do a few sit-ups
and pranks in-between.