Monday, April 19, 2010

Week ending April 25, 2010

4/19 - 80 minutes (11 miles)

4/20 - 40 minutes AM (5 miles), 65 minutes PM (10 miles) (Here's a map of my normal 10 miler)

4/21 - 32 minutes AM (4 miles), workout PM (3 miles warm up, 6x800 + 1x200 @ 5K pace w/ 200m recovery) (2:24.4, 63 recovery, 2:25.7, 66 recovery, 2:26.0, 65 recovery, 2:27.0, 67 recovery, 2:28.7, 68 recovery, 2:26.2, 65 recovery, 31.7 for 200m, 2+ miles cool down. Total of 5000m work in 15:09, tough workout after a decent stretch of days going back to last week. Splits gradually got slower during the workout which was frustrating but I probably was asking too much of myself with this workout right now.) (9 miles)

4/22 - 40 minutes AM (5 miles), 68 minutes PM (9 miles)

4/23 - 40 minutes AM (5 miles), 48 minutes PM (7 miles)

4/24 - Out of Hibernation "5K" (4+ warm up, race in 15:02 (I don't think the course is certified), 3+ cool down) (10 miles) The course is probably closer to 3 miles than 5K, but it was fun to race on the roads I run every day. I won't be counting this as a PR.

4/25 - 105 minutes (15 miles) (Here's a map for the standard Sunday run with the boys)

Summary: 90 miles for the week with a tough workout and a good race, even if it was a bit short.


mueblerunner said...

Great work, Bob. Did you know its April?:)

DoubleJ said...

LOOKOUT SEACOAST ROAD RACE SERIES!!!!!! CMS is about to get medieval....

Wilesthing said...

Are we getting new uniforms, or what?

KG said...

Solid workout on Wednesday. That recovery must've come up quickly. You're more honorable than I am; I would consider it a PR, maybe...What's this I hear about new uniforms?!?!

Wilesthing said...

Kev, I find that keeping the rest to 200m does 2 things. It makes the workout frigging hard and it whips me into shape.

And I know for sure that I didn't run and faster than 5:00 pace for that race. I'd say it was about 4800 meters.

I've heard rumors of a new uni, but not confirmed.

Jeff Goupil said...

what is this about new uniforms???
also looks like the training is going very well for you.