Tuesday. 5X1k Workout.
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 1:05:12.4 | 8.01 | 8:09 |
| 1 | 8:58.8 | 1.00 | 8:59 |
| 2 | 9:18.6 | 1.00 | 9:19 |
| 3 | 6:50.0 | 1.00 | 6:50 |
| 4 | 7:08.8 | 1.00 | 7:09 |
| 5 | 7:44.8 | 1.00 | 7:45 |
| 6 | 7:35.1 | 1.00 | 7:35 |
| 7 | 8:26.8 | 1.00 | 8:27 |
| 8 | 9:05.9 | 1.00 | 9:06 |
| 9 | :03.6 | 0.01 | 7:44 |
Thursday. 3X2M Workout:
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 1:34:05.4 | 11.84 | 7:57 |
| 1 | 8:26.5 | 1.00 | 8:27 |
| 2 | 7:59.1 | 1.00 | 7:59 |
| 3 | 7:11.6 | 1.00 | 7:12 |
| 4 | 7:44.8 | 1.00 | 7:45 |
| 5 | 7:57.5 | 1.00 | 7:58 |
| 6 | 7:19.9 | 1.00 | 7:20 |
| 7 | 7:38.6 | 1.00 | 7:39 |
| 8 | 8:26.3 | 1.00 | 8:26 |
| 9 | 7:30.0 | 1.00 | 7:30 |
| 10 | 7:40.8 | 1.00 | 7:41 |
| 11 | 8:41.4 | 1.00 | 8:41 |
| 12 | 7:28.7 | 0.84 | 8:54 |
Friday. Easy run 6 miles. Then another 9 Miles
Saturday. Rest
Sunday. 20 Miles with 15 Miles MP Pace
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 2:38:34.7 | 20.01 | 7:56 |
| 1 | 8:39.2 | 1.00 | 8:39 |
| 2 | 8:30.8 | 1.00 | 8:31 |
| 3 | 8:07.2 | 1.00 | 8:07 |
| 4 | 8:10.6 | 1.00 | 8:11 |
| 5 | 8:27.4 | 1.00 | 8:27 |
| 6 | 7:36.9 | 1.00 | 7:37 |
| 7 | 7:47.1 | 1.00 | 7:47 |
| 8 | 7:26.1 | 1.00 | 7:26 |
| 9 | 7:37.6 | 1.00 | 7:38 |
| 10 | 7:39.2 | 1.00 | 7:39 |
| 11 | 7:55.8 | 1.00 | 7:56 |
| 12 | 8:34.2 | 1.00 | 8:34 |
| 13 | 7:47.8 | 1.00 | 7:48 |
| 14 | 7:56.6 | 1.00 | 7:57 |
| 15 | 7:32.6 | 1.00 | 7:33 |
| 16 | 7:47.1 | 1.00 | 7:47 |
| 17 | 7:57.7 | 1.00 | 7:58 |
| 18 | 7:31.5 | 1.00 | 7:31 |
| 19 | 7:45.5 | 1.00 | 7:46 |
| 20 | 7:41.8 | 1.00 | 7:42 |
| 21 | :02.1 | 0.00 | 7:10 |
I drank water at mile 5 & 12. Felt good about it since
my pace was ok even for the last a few miles.
