Sunday, November 14, 2010

Week 20 - USATF-NE Race

Monday Nov 1
AM off, first day at new job
PM 12 miles, 1:21min, drills

Tuesday Nov 2
AM 6 miles, 43min
PM 12 miles, 1:12min (temps in mid 40s, cloudy)
warm up: 18min, drills and strides
workout goal: 8x1k in 3:00 w/ 400rest in 1:30
actual workout:
3:01.32(1:32.00)
3:01.93(1:32.19)
3:00.19(1:28.75)
2:59.50(1:27.93)
2:57.19(1:25.75)
2:58.44(1:26.75)
2:58.25(1:24.19)
2:52.71, total 10800m in 34:07.09 (5:05.04 pace)
cool down: 20min

Wednesday Nov 3
AM 6 miles, 43min
PM 13 miles, 1:32min

Thursday Nov 4
AM 7 miles, 48min (treadmill), little twitch on right calf
PM 12 miles 1:25min (treadmill), open to skip workout for precaution

Friday Nov 5
AM 8 miles, 55min, drills
10 miles, 66min, drills, strides
Late PM Massage from Massage Envy in Burlington

Saturday Nov 6
AM 6 miles, 44min
PM 8 miles, 56min, drills

Sunday Nov 7
AM 14 miles, 1:29min, Race USATF-NE 10k, 7th (see previous entry)
PM off

114miles