Sunday, January 9, 2011

Week 3

Monday Jan 3
AM 5 miles, 35min
PM 10 miles, 68min (Long hill reps on Christian St, yellow sign to basketball hoop)
5 x long hill
splits: 3:11, 3:05, 3:00, 3:00, 2:59 (3:03 avrg)
speed drills

Tuesday Jan 4
AM 6 miles, 42min
6 x strides
PM 12 miles, 1:14min (Fartlek on Davis Rd)
warm 6 miles, 39min
6 mile 3on/2off fartlek, 34:33 (5:45 pace)
splits: 5:52, 5:47, 5:42,5:44, 5:48, 5:37
hurdle drills

Wednesday Jan 5
AM 12 miles, 1:24min
speed drills
PM 8 miles, 57min
speed drills
8 x strides

Thursday Jan 6
AM 6 miles, 41min
PM 14 miles, 1:26min (Tempo on Bay State Marathon course, temps high 20's, windy)
warm up 4 miles, 30min
10 mile tempo, 56:22 (5:38 pace)
splits: 5:37, 5:39, 5:42, 5:32, 5:36, 5:35, 5:33, 5:42,5:42, 5:43
cool down easy quarter mile not included

Friday Jan 7
16 miles, 1:52min
speed drills
hurdle drills

Saturday Jan 8
16 miles, 1:37min (Tempo on Sheatock loop, temps mid 20's, snowing)
warm up 3 miles, 21min, 4 x strides
10 mile tempo, 53:50 (5:23 pace)
splits: 5:39,5:33,5:41,5:29,5:24,5:18,5:10,5:06,5:12,5:11
cool down 3 miles, 23min

Sunday Jan 9
19 miles, 2:04min on Boston Marathon course

124 miles