Tuesday, August 25, 2009

Strength is Key

Monday Aug 24
PM 10 miles, 65min, out in 34, back in 31

Tue Aug 25
AM 5 miles, 35min
PM 11 miles, workout:10k progression in 32:41.
2k splits: 6:44, 6:36, 6:34,6:25,6:17
5k splits: 16:42, 15:59

Wed Aug 26
AM 5 miles, 31min
PM 12 miles, 1:19min

Thu Aug 27
AM 5 miles, 34min
PM 10 miles, 66min

Fri Aug 28
Off

Sat Aug 29
17 miles on treadmill, 1:52min
First 7 miles slow: 7:41, 7:36,7:30, 7:15,7:05,7:03,6:56
Next 10 Miles on and off: 6:00, 6:52, 5:51, 6:41, 5:42, 6:30, 5:36, 6:18, 5:27, 6:14

Sun Aug 20
15 miles, 1:31. First 5 in 34, next 5 in 29, next 5 in 27:21, last mile in 5:00

= 90miles, 1 day off. Good week. Got in some good strength work.