Monday, January 25, 2010

Week ending January 31, 2010

1/25 - 72 minutes (10 miles)

1/26 - 45 minutes AM (6 miles), 62 minutes PM (9 miles)

1/27 - 40 minutes AM (5 miles), workout PM (20+ minutes warm up, then 4x1200 @ 5K goal pace with 200 recovery - 3:38.2, 1:09 recovery, 3:41.3, 1:08 recovery, 3:40.9, 1:12 recovery, 3:40.6, :38 recovery, 200m in :32.7, 20 minutes cool down minutes cool down. Total work volume of 5000 meters in 15:13.7) (9 miles) Honestly I was hoping to be about 1 second faster on each rep but I'll take it, especially considering the rest was actually a bit shorter than last week.

1/28 - 60 minutes (8 miles)

1/29 - 55 minutes (7+ miles)

1/30 - race, 3K @ BU Terrier Invitational - 8:35.45 PR (2 miles warm up with a couple of strides, race in 8:35.45, hidden in the pack the whole time, racing a couple other guys back and forth a bit, hanging on at the end, 6th in my heat or something, doesn't really matter, 4+ miles cool down) (8 miles)

1/31 - 95 minutes (13 miles)

Summary - 75 miles for the week with a good workout and a great race. I think this might be the first month that I didn't miss a day.

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