Sunday, October 10, 2010

Week 17 - Gregory Reeves Race

Monday Oct 4
AM 6 miles, 41min, on treadmill
PM 13 miles, 1:28min, on treadmill, drills

Tuesday Oct 5
AM 6 miles, 42min
PM 14 miles, 1:21min
weather: cold, windy and raining
warm up: 15 min, light drills and strides
workout goal: 8xmile @ 5:00 w/ 400 rest
actual workout:
4:58.82(1:33.56)4:57.13(1:30.94)
4:59.81(1:33.12)4:57.19(1:30.31)
4:59.25(1:34.13)4:59.25(1:35.62)
4:59.70(1:33.05)4:58.29
total: 50:40.17 for 15600m (5:13.61 per mile)incl. recovery
cool down:16 min

Wednesday Oct 6
AM 12 miles, 1:23min
PM 6 miles, 42 min with on/off strides

Thursday Oct 7
AM 7 miles, 49min, drills
PM 14 miles+, 1:42
warm up: 36min, light drills and strides
weather: very windy
workout 30x100 on the minute:
15.37(44.73)15.43(43.63)15.06(47.88)14.56(46.06)15.13(44.12)
14.25(45.00)14.75(38.94)14.75(41.81)14.94(41.63)14.75(40.50)
14.87(40.13)15.12(41.93)15.31(40.69)15.06(39.00)15.06(39.69)
14.88(37.87)14.94(42.19)14.43(39.44)14.75(41.38)14.37(41.56)
14.69(38.13)14.62(48.69)15.06(43.88)14.87(44.06)14.88(39.37)
Last 5 splits unavailable: watch only records 50
They were 14.x, 14.x,14.x,15.x,14.x
cool down: 36min

Friday Oct 8
AM 5 miles, 37min
PM 10 miles, 68min

Saturday Oct 9
AM 11 miles+,1:11min
Gregory Reeves 4.6 mile race in Townsend,MA, 1st place, 22:47, new course record
shakeout: 8 min
warm up:15 min, drills and strides
race splits:
4:49.21
5:37.93 (all uphill)
4:42.19
4:51.56
2:47.25 (last 0.6 mile)
total 22:47 (4:57 pace)
last 2.6 mile in12:20 (4:44 pace)
cool down 25min
Note: This is probably the hilliest race I have EVER done.
PM 10 miles, 1:10min

Sunday Oct 10
AM off
PM 22 miles, 2:33min

136 miles