Run
  • 1h 41m 25s
  • 10.68 miles
  • 09m 30s /Mi

First long run in a while - a "test" to see how ready I am to start on a marathon program.  Run felt really good, a few aches and pains, (left quad, mostly), but overall everything felt really good.

First three miles at 8 minutes, 45 seconds per mile.   9.5 min/mile pace overall, last mile at 10'05".  Need to work on that "negative split" concept.... 

Swim
  • 18m 52s
  • 750.00 yards
  • 02m 31s /100 yards
Work out on weights (ab's and upper body), then swim - 15 laps plus 200 kick.

Run
  • 35m 10s
  • 4.09 miles
  • 08m 36s /Mi
Short run after work - trying to improve both turn-over and pace.  3 miles at arounf a 9 min/mile pace, then last mile at 7'41" per mile. 

slow&steady's Training Log


 October 2007 
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Distance