Sunday, February 15, 2015

PRC 5k Training Week 7 & Hop Hop Half Training Week 1 & NROLFW Phase 1 Final Week

Workouts

Monday am: Bike trainer 5.1 miles (14.1 mph)
Monday pm: Swim 1,000 yards + easy run 3.0 miles (13:15 pace)

Tuesday pm: Hill repeats run 4.25 miles (12:49 pace) + easy run 2.0 miles (13:34 pace) + NROLFW phase 1 special workout A

Goal: 1-ish warm-up, up/down hill ladder: 0.4, 0.3, 0.2, 0.1 @ <11:30, 1-ish cool-down
Actual
1 warm-up: 13:25
0.4 up/down: 10:53, 12:55
0.3 up/down: 11:06, 13:36
0.2 up/down: 11:19, 14:02
0.1 up/down: 11:11, 16:33
1.25 cool-down: 12:53, 13:55

The hill run was on my dinner break; the easy run and weights after I got home. 

Wednesday pm: Easy run 3.05 miles (13:23 pace)

Thursday: Rest day - massage 

Friday am: NROLFW phase 1 special workout B
Friday pm: Easy run 3.0 miles (13:28 pace)

Saturday: Long run 9.0 miles (12:48 pace)

Goal: 8 - 9 miles, easy-ish @ <13:00
Actual
Miles 1 - 3: 12:50, 12:40, 12:52
Miles 4 - 6: 12:55, 12:57, 13:05
Miles 7 - 9: 12:53, 12:28, 12:35

Sunday: Easy run 2.0 miles (12:59 pace)

Total swimming: 1,000 yards
Total biking: 5.1 miles
Total running: 26.3 miles

The only time I've hit that kind of mileage before was when I was marathon training! Combined with 55 hour work weeks, I'm pretty exhausted, but feeling good about what I'm accomplishing. 

2 comments:

  1. That's a very big week! Great job :)
    It is very hard to fit it all in when work sucks up so many hours.

    ReplyDelete
    Replies
    1. Thanks! It's a double-edge sword - hard to find the time to fit it in, but it's easier to deal with the long hours if I do!

      Delete

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