Run
  • 24m
  • 3.00 miles
  • 08m /Mi

1 mile warm up, the 4 times up Bille Hill - just under about 1/4 mile long, about 150 foot elevation gain.  Averaged around 1'45" to 1'50" per uphill run, about the same time to jog back down.  Finished with a mile or so cool down.

Run
  • 24m
  • 3.00 miles
  • 08m /Mi

One mile warm up, then 4x440 sprints, with 2 minute recovery each - total time 5'48".  Mile or so cool down at the end.

 

 

 

Run
  • 30m 24s
  • 3.67 miles
  • 08m 17s /Mi

Evening run around the orchards of Durham.  Starting to "talk up" the Napa Valley Marathon amongst my co-workers, so I guess I'm trying to convince myself to "go for it".

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.

slow&steady's Training Log


 November 2007 
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Distance