Monday, October 4, 2010

Week ending October 10, 2010

10/4 - 40 minutes AM (5 miles), 65 minutes PM (10 miles)

10/5 - 40 minutes AM (5 miles), workout PM (2 miles warm up, then 3 x 15 minutes @ 5:18 pace w/ 3 minutes recovery, 2 miles cool down) (13 miles)

10/6 - 75 minutes (10 miles)

10/7 - 60 minutes AM (8 miles), 68 minutes PM (10 miles)

10/8 - 60 minutes AM (8 miles), 67 minutes PM - 10 miles with 8 x 100m hill sprint. Right achilles has been tight so I didn't use a very steep hill. (10 miles)

10/9 - 75 minutes (11 miles)

10/10 - Great Island 5K (4 miles warm up, race in 15:09 (1st), 3 miles cool down) (10 miles)

Summary: 100 miles for the week. Substituted Sunday's planned long run for a hard 5K, so I'll try to get in a long run early next week, which will be an easy recovery week aside from that. Feeling good.

4 comments:

J.Fyffe said...

Dude, you're killing it man. Keep up the good work!

Wilesthing said...

Thanks man, glad to see you're back in the saddle as well! Your HS showed well this past weekend, Nick Wheeler won the Maine HM in 1:09.

KG said...

Great week. Must be nice to hit triple digits.

Daniel Hocking said...

Nice 5k. It sounds like you've got a good plan for the upcoming week.