Monday, July 24, 2017

Training Blog July 17 to 23, 2017

Monday AM road 5 with Uta, 35:41
               PM road 10, solo, 1:03:32

Tuesday AM road 5 with Melissa and Uta, 39:26
PM 3.8 warm up, drills, 30x100m all but one in the 15s, slipped up on 5th or 6th one and ran a 16.1, 3.8 cool down

Wednesday AM 13.3 miles, 1:33:59, first 2 miles and last two miles with Melissa and Anna on Chelmsford rail trail.
PM 4 miles on road, first 2 with Uta, 30:15

Thursday AM 5 mile 37:19, with Uta
PM road 10, 1:05:05

Friday AM on Phillips Academy fields, 2 warm up, 20k fundamental pace tempo, 1:12:55
noon drills, some lifting and massage with Anna

Saturday AM rail trail 5.2 with Melissa
PM road 10, 1:06:27

Sunday AM 3 mile warm up, drills, strides, 200m in 31, jogging, Aussie Quarters goal was to run 50 for the recovery 200's and 68 for the on four hundreds.  I went 46/68/51/67/51/68/50/68/50/68/50/68/50/68/49/67  for 15:49 for the full 3 miles.  A long way off sub 15 and where I want to be but a small step in the right direction. 3.5 cool down
PM road 10 with Melissa, 1:18:14

Summary 115 miles, three good workouts.  All and all a decent week.  Some nice training.  Getting back to some lifting.  I need to get into yoga again in the next couple weeks. Other than that really just trying to string some more weeks together and keep making the baby steps towards some good fitness.

  Hope you are well.
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