Tuesday, April 28, 2015

Workout for the Week of April 27th to May 3rd.

Monday. 5 miles Easy
Split
Time
Distance
Avg Pace
Summary45:43.55.238:45
18:40.11.008:40
28:40.51.008:40
38:46.21.008:46
48:48.11.008:48
58:53.11.008:53
61:55.50.238:21
Tuesday. Core Training for 30 minutes. Speed workout. 4X1000m.
Split
Time
Distance
Avg Pace
Summary57:03.87.197:56
18:40.71.008:41
27:53.81.007:54
36:59.91.007:00
47:01.21.007:01
57:12.61.007:13
68:10.31.008:10
79:14.61.009:15
81:50.60.199:35
Wednesday. 4 Miles easy run. Sports Doctor visit(nothing wrong). And massage.
Thursday. Rest.
Friday. 3 Miles Easy
Saturday. Rest or 4 miles Easy
Sunday. race day. 26.2 Miles. 

Wednesday, April 22, 2015

Workouts for the week of April 20th to 26th.

April 20th. 10 Miles Biking. Swimming for one hour.

April 21st. Temp for 5 miles. Total of 9 miles:
Split
Time
Distance
Avg Pace
Summary1:10:37.99.017:51
18:39.61.008:40
27:58.71.007:59
37:31.61.007:32
47:37.31.007:37
57:35.71.007:36
67:33.61.007:34
77:35.81.007:36
88:01.41.008:01
98:01.91.008:02
10:02.20.015:22

April 22nd. 12 Miles Biking.

April 23rd. 8 Mile Tempo. Total 12 Miles.
Split
Time
Distance
Avg Pace
Summary1:34:58.512.017:55
18:20.81.008:21
27:49.41.007:49
37:37.81.007:38
47:46.61.007:47
57:46.01.007:46
67:55.11.007:55
77:54.01.007:54
87:51.21.007:51
97:51.41.007:51
107:42.61.007:43
118:01.61.008:02
128:19.71.008:20
13:02.20.017:02

workouts for the week of April 13th to 19th.

April 13th, Biking for 10 miles
April 14th. Speed workouts. 5.67 Miles.
Split
Time
Distance
Avg Pace
Summary43:32.95.677:40
18:47.71.008:48
27:39.91.007:40
36:35.21.006:35
46:45.81.006:46
57:55.21.007:55
65:49.10.678:38
April 15th. Biking 13 miles.
April 16th. Tempo 8 Miles. Total 13 miles.
Split
Time
Distance
Avg Pace
Summary1:44:35.313.008:03
18:27.91.008:28
28:16.31.008:16
37:29.61.007:30
47:35.01.007:35
57:32.11.007:32
67:43.31.007:43
77:42.21.007:42
87:28.21.007:28
97:58.41.007:58
107:49.61.007:50
117:59.81.008:00
128:58.51.008:59
139:32.61.009:33
14:01.90.006:55
April 17th. Biking 16miles.
April 18th. Easy run 10 miles.
April 19th. Long run for 12 miles with a few miles tempo:

Split
Time
Distance
Avg Pace
Summary1:34:47.912.007:54
18:45.41.008:45
28:12.61.008:13
38:32.21.008:32
48:11.11.008:11
57:58.91.007:59
67:56.51.007:57
77:36.61.007:37
87:45.41.007:45
97:25.41.007:25
107:18.51.007:19
117:19.11.007:19
127:44.01.007:44
13:02.10.008:3