Monday, January 18, 2010

Week ending January 24, 2010

1/18 - 40 minutes AM (5 miles), 60 minutes PM (8 miles)

1/19 - workout (20+ minutes warm up, then 5x1000 @ 5K goal pace with 200 recovery - 3:01.7, 1:11 recovery, 3:04.3, 1:11 recovery, 3:03.2, 1:11 recovery, 3:04.0, 1:11 recovery, 3:02.2, 18 minutes cool down) (9 miles)

1/20 - 65 minutes (9 miles)

1/21 - 75 minutes (10.5 miles), 45 minutes PM (5.5 miles)

1/22 - 40 minutes AM (5 miles), 65 minutes PM (10 miles)

1/23 - 60 minutes (8 miles)

1/24 - race GBTC mile (4+ miles warm up with a few strides, mile in 4:26:05, won my heat leading the whole way, 6th overall out of 54 not counting the Invitational section, 3+ miles cool down?) (8 miles)

Summary: 78 miles for the week with a decent workout and a nice mile PR improvement! I've got the BU Terrier 3K this weekend so I'll do my workout on Wednesday then take a couple of easy days before that.

2 comments:

Chris said...

Hey Bob, you are running great. Keep up the good work. You are going to be a beast this spring!

Wilesthing said...

Thanks Chris! I'm having a lot of fun with the indoor track races and hopefully the faster paces for these short races will help me deal with some faster racing on the roads.