Ray Samford

Wednesday - October 1

Tuesday - September 30

Run
  • 31m
  • -----
  • -----
Swim
  • 30m
  • -----
  • -----

Monday - September 29

Bike
  • 45m
  • -----
  • -----

Sunday - September 28

Run
  • 23m 56s
  • 2.00 miles
  • 11m 58s /Mi

Short fatigue run with the stroller.

Saturday - September 27

Run
  • 1h 28m 19s
  • 8.60 miles
  • 10m 16s /Mi

Weekend long run. Ran to Chris's house from band parade. 324 ft. of elevation gain.
(10:14, 9:53, 9:48, 10:00, 10:47, 10:02, 10:45, 10:21, 11:26)

Friday - September 26

REST DAY

Thursday - September 25

Bike
  • 55m
  • 18.00 miles
  • -----

Spin - mostly hills

Run
  • 37m 40s
  • 4.30 miles
  • 08m 45s /Mi

Hefner Park

  • 6 mile warm up
  • 4 x 5:00 @ 5k pace/ 2:00 recovery jog
    1/2 mile cool down
    felt really good first interval at 7:16/mile, last one around 7:50/mile

    Swim
    • 26m
    • 850.00 meters
    • -----

    250 m - 4:41 (1:52/100m)
    4 x 100,50

    ray6foot7's Training Log


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