Sunday, September 13, 2015

Workout for the week Sep 14th to 20th -- Total 47 miles.

Just started training for CIM. I srtill felt tired even during Saturday long run, though most of the miles pace at 8:20. It is good to start slow and have some more days for the recovery for two more weeks.

Monday. 4 Miles Easy

Tuesday 4X1 Mile Workout. Total 7-8 miles
Split
Time
Distance
Avg Pace
Summary35:10.24.547:45
16:50.81.006:51
26:51.41.006:51
37:11.41.007:11
49:05.61.009:06
55:11.10.549:40
Split 1-3 was for the repeats of 2-4. The first workout should be around 7:10.

Wednesday. Biking for 11 Miles.

Thursday. 5 Mile Tempo. Total 8 Miles.
Splits for the 5 Mile Tempo:
Split
Time
Distance
Avg Pace
Summary47:24.56.227:38
18:06.51.008:07
27:37.61.007:38
37:30.61.007:31
47:09.51.007:10
57:25.11.007:25
67:55.41.007:55
71:39.80.227:42

Friday. 4 Miles Easy. Finished.

Saturday. 14 Miles Long Run
Split
Time
Distance
Avg Pace
Summary1:53:28.014.148:01
18:21.71.008:22
27:56.11.007:56
37:38.21.007:38
47:45.51.007:46
57:41.91.007:42
67:34.61.007:34
77:25.01.007:25
88:00.01.008:00
97:53.21.007:53
107:59.61.008:00
117:45.21.007:45
128:05.41.008:05
137:53.91.007:54
1410:04.91.0010:05
151:22.90.149:46

Sunday 10 Mile easy run.

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