Run
  • 30m
  • 3.50 miles
  • 08m 34s /Mi

Mile or so warm up, then track work out.  2 880's, total of 6'19", then 2 440's, 1'24", 1'28", then another 15 minutes or so to cool down.

 

Rest day ... and carbo loading...
Run
  • 1h 12m 12s
  • 7.76 miles
  • 09m 18s /Mi
Longer run, trying to hold a little faster pace - looking for a 9'45 second pace for my next marathon.  Pace was good, now I just need to be able to hold that for an additional 18 plus miles...

Run
  • 32m 51s
  • 3.88 miles
  • 08m 28s /Mi
Fartlek this morning, 10 min warm up at 10k pace, the 8/6/4/2 at increasing pace, last two minutes at pretty much a full-on sprint.  Times were all real rough estimates, as it was really, really dark out this morning (no moon), and I didn't want to fuss with my watch trying to do splits.

Swim
  • 23m 07s
  • 950.00 yards
  • 02m 26s /100 yards
First swim in a while....  No real attempt to go fast, just trying to make sure i still remembered how to swim. 

Run
  • 42m 24s
  • 4.97 miles
  • 08m 32s /Mi
Started out slow (stiff legs) and then tried to pick up the pace after the half way point.  Little bit of right knee pain at the end, so I guess I'm pushing myself a little too hard with the build-up in hills, speed work and mileage.

  • Health data: RHR: 57

slow&steady's Training Log


 November 2007 
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