Monday, May 23, 2011

Week ending May 29, 2011

5/23 - 11 miles AM (77 minutes), 5 miles PM (38 minutes)

5/24 - 11 miles AM (74 minutes), 9 miles PM (62 minutes) Here's my 11 mile loop out around New Castle island

5/25 - 6 miles AM (48 minutes), workout PM 12 x 400 + 1 x 200 with 30 seconds jog (~100m) recovery (71.3, 69.6, 72.5, 69.8, 72.0, 72.0, 71.4, 71.6, 71.4, 72.5, 71.8, 71.0, 31.6) 14:48.5 for 5K of work. Recovery was all between 29.6 and 33.5. Strong wind on the home straight and first turn on the track which threw me off a little bit. There were a few times when I was pushing too hard and a few times when it felt like I was coasting on the aided back stretch. (10 miles)

5/26 - 6 miles AM (48 minutes), 8 miles PM (56 minutes)

5/27 - 6 miles AM (48 minutes), 10 miles PM (69 minutes)

5/28 - 8 miles AM (60 minutes)

5/29 - Runner's Alley/Redhook 5K - (15:20, 1st) 4 miles warm up with JJ and Ben plus strides, course again for cool down with JJ, Ben and Nick. (10 miles)

Summary: 100 miles for the week with a sharp little workout and a good race in the sun. As I said in my newspaper column, Redhook kicks off the summer racing and it sure felt like it today.

2 comments:

Rob said...

Nice job, Bob!

Wilesthing said...

Thanks man. How did your workout go?