Sunday, February 1, 2015

PRC 5k Training Week 5 & NROLFW Phase 1 Week 7

Workouts

Monday pm: Easy run 3.1 miles (13:23 pace)

Tuesday am: Bike trainer 10 minutes (est. 2.35 miles) + NROLFW phase 1 workout A

Wednesday pm: Track run 4.1 miles (12:17 overall pace)

Goal: 1-ish warm-up, 3 x 0.5 @ 9:30 with 0.25 recoveries, 1-ish cool-down
Actual
0.85 warm-up: 13:50
3 x 0.5 intervals: 9:18, 9:23, 9:09
3 x 0.25 recovery: 13:34, 15:27, 15:33
1.0 cool-down: 13:31

Thursday pm: Easy-ish run 3.05 miles (13:07 pace)

Friday pm: Tempo run 4.0 miles (11:37 overall pace, 11:12 tempo pace) + bike trainer 2.0 miles (15.6 mph)

Goal: 0.5 warm-up, 3 @ <11:30, 0.5 cool-down
Actual
0.5 warm-up: 12:54
3 tempo: 11:09, 11:21, 11:06
0.5 cool-down: 12:47

The short bike ride was just to get things set up and play with my new toys.

Saturday: Long run 6.05 miles (12:55 pace)

Goal: 6 miles 13:00 - 13:30
Actual: 12:36, 13:06, 13:35, 12:51, 12:40,12:47, 12:21 (0:39 for 0.05)

This was a smidge faster than a true easy pace lately, but it overall felt a lot easier than I expected! And this is essentially my current half PR pace, so if I can maintain it as I increase the distance on long runs, then I should certainly be able to race at something faster than this! I signed up for the Hop Hop Half on April 4, to give me even more motivation to train through busy season, and be an evaluation on whether I really feel ready to do a full this summer.

Sunday: Yoga class (60 minutes) + 1:15 plank

Total biking: 4.35 miles
Total running: 20.25 miles

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