Monday, June 27, 2016

NROLFW Phase 1 Week 5


Monday: Bike trainer 5.8 miles (11.6 mph, 53 rpm) + NROLFW phase 1 workout A

Tuesday: Speedwork run 4.0 miles (14:24 avg page)

Goal: wu, 4 x 0.50 @ 11:30, 0.25 recoveries, cd
Warm-up 0.50: 13:50
4 x 0.50 intervals: 11:30, 11:28, 11:28, 11:47
4 x 0.25 recovery: 14:03, 23:38, 22:43, 23:04
Cool-down 0.50: 13:28

The speed intervals felt easier than I expected (though not easy - even though this is around my goal pace for my next race, a 10k, and it used to be my half marathon PR pace...), but definitely wiped me out and I ended up walking most of the recovery intervals. 

Wednesday: Run 2.15 miles (13:44 pace)

Thursday: Rest day

Friday: Run 2.15 miles (14:10 pace) + NROLFW phase 1 workout B

Saturday: Rest day

Sunday: Run 2.3 miles (14:44 pace)

Total biking: 5.8 miles
Total running: 10.6 miles
Average daily steps: 9,834

Feeling a lot more normal now in terms of energy, but have to be careful to not overdo it - easy to feel wiped out after a longer than currently-normal workout. And realizing that maybe two rest days (even if active rest - I did fit in a nice walk on Saturday still) are necessary at this point.

1 comment:

  1. Nice job, that is good you are feeling energetic enough to get some speed work done :)


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