Sunday, August 19, 2018

Workout Summary July 30- Aug 5

Total Miles Run = 47.7
Long Run = 9.4 miles
Quality Miles (sub 7 min pace or hills) = 9.5

Highlights
Mon: Hill Repeats
Wed 3 sets 4 x 400m @ 6:20 pace ; 8 x 100m strides
Thurs:  8 x uphll 1:30s to 1:40s
Sat:  5K Bridge to Naru  20:51 (6:41 pace)
Sun:  9.4 miles easy

Other:  4 afternoon swim workouts

Comments:  Time for that 5K coming down.  Still very hot so expect to run faster in the near future.  https://www.strava.com/activities/1747780344

Sunday, July 29, 2018

Workout Summary July 23-29

Total Miles Run = 47.2
Long Run = 7
Quality Miles = 14  (sub 7 min pace or hills)
Moderate Miles= 4 

Highlights
Mon .1 x 10 strides
Tues 3 x 1 mile 6:20s;  
Wed  6 x 800m 3:30s very hot!
Thurs .1 mile x 20 6:30s per mile ave   
Fri  5K hard 6:57 pace very hot!
Sat:  16x100m, 8 x 200m, 4x400m intervals 6:26 per mile ave;
Sun .22 mile x 13 just under 7 min pace ave on dirt in the shade

Other:  5 swim workouts

Comments:  I've abondoned longer runs for now and am trying for higher quality most if not every day by adding .1 mile strides and short intervals.  Ran the same 5K as last week 11 sec faster but still very slow https://www.strava.com/athletes/1333811/training/log

Workout Summary July 16-22

Total Miles = 50.4
Long Run = 8 miles
Quality Miles = 15 total 
Moderate Miles= 9 total  , 
Other:  5 swim workouts

Highlights
Mon 4 miles @ 7:40s on roads
Tues 16x100m, 8x200m, 4x400m, 8x200m, 16x100m intervals ave 6:13 per mile on turf
Wed hills- 2 miles hard
Thurs 5K @ 7 min pace very hot on bike trail
Fri 8 slow miles
Sat 5 miles of various sub 8 min pace on trails
Sun 5 miles just over 7 min pace in the heat on turf

Comments:  Heat heat heat!  More time in the shade, shorter distances, intervals with water breaks.  Disappointed the 5K on Wed and 5 mile on Sun were not a little faster.
 https://www.strava.com/athletes/1333811/training/log

Friday, July 20, 2018

Workout Summary July 9-15

Total Miles = 58.6
Long Run = 13.2 miles
Quality Miles = 12.5 miles:   Tues 16 x 100m; Wed 5 miles at 7:10 pace; Thurs- hill repeats (1.5 miles); Sun- 2 sets of 5 x 800m on Turf- 6:32 mile pace in very hot humid conditions. 
Other:  5 swim workouts

Comment:  Quality workouts are very tough in warm humid conditions.  Trying to get out the door earlier!  https://www.strava.com/athletes/1333811/training/log

Thursday, July 19, 2018

Workout Summary July 2-8

Total Miles = 45.8
Long Run = 9.2
Quality Miles =   15 total.   Wed 10K race; Fri 20 x .2 miles; Sun 20 x 400m on the track @ 5:51 per mile ave
Other:  3 swim workouts; one short bike day to the track and back.

Best workout in a while!  https://www.strava.com/activities/1687846603

Sunday, July 15, 2018

Workout Summary June 25-July 1

Total Miles= 47.8
Long Run=  9.5
Quality Miles= 6.5 (4 mile progressive run 6:35 ave; 10 x 400m).  Hard 5 miler at 7:32 pace in Yonago
Other= 4 swim workouts

strava


Sunday, June 24, 2018

Workout Summary June 18-24

Total Miles Run= 42.6
 Long Run= 10 miles on Fri
Quality Miles = 9 (5K @ 6:27 pace on Tues; 6 x 1 mile @ 7 min pace indoors on Sun)
Other: 2 swim workouts; 11 mile bike

strava