week of 12 Jan

Scheduled

Monday, Jan 12
5-6 mile jog

Tuesday, Jan 13
7-8 mile easy run including Rock Circuit

Wednesday, Jan 14
10-12 mile total moderate run including 8 x 10 sec steep hill sprints w/full recoveries and 25 min @ LT effort then without rest run 1 mile @ 10k effort then 400m @ 3k effort. Full recovery then 3 x 150m cutdowns

Thursday, Jan 15
5-6 mile easy run

Friday, Jan 16
8 mile easy run including the Rock Circuit

Saturday, Jan 17
9-10 mile moderate run including 10 x 30 sec’s @ 3k effort w/30 sec jog rests. Run over rolling hills

Sunday, Jan 18
15-16 mile moderate run including 5 x 100m ABC’s (~33 m of high knees then 33m of butt kicks then 33m of bounds). 10 sec recovery between sets . Full recovery then 7-8 x 3 min hills @ 10k effort w/2 min jog recoveries. 5 min recovery then 5 x 45 sec on flat ground @ 3k effort w/1 min jog rests. Finish run w/10 strides.

Executed

Monday    5.39   0:52:31   9:44  131
Tuesday    7.10   1:19:59  11:15  137
Wednesday 12.03  1:34:56   7:53   159
Thursday   5.34   0:49:53   9:21  150
Friday    7.89   1:24:27  10:42  139
Saturday   9.11   1:21:16   8:55  145
Sunday   15.81   2:12:16   8:22  146
This Week 62.69   9:35:18   9:11  145

I basically did everything as schedule except I forgot the ABCs on Sunday. I also didn't have any hills, so I did the 10k intervals on flat terrain. The picture shows my route on Sunday and gives a hint as to why I didn't have any hills :-) My splits are below. I guess my 10k was closer to LT pace. The first 4 (of 8) were on somewhat uneven gravel on the island though and it was hard to go very fast.

Split time Split distance Split pace Avg. HR
9:41 1.00 9:41 128
9:08 1.00 9:10 129
8:30 1.00 8:33 136
8:31 1.00 8:31 138
8:28 1.00 8:28 136
6:06 0.73 8:24 138
3:05 0.44 7:00 155
2:00 0.24 8:26 148
3:01 0.45 6:44 161
2:23 0.25 9:38 148
3:03 0.45 6:47 157
2:02 0.22 9:10 152
3:06 0.45 6:51 162
2:00 0.20 9:53 148
3:02 0.43 7:09 159
0:30 0.05 10:14 162
2:01 0.22 9:02 138
3:17 0.48 6:51 163
2:08 0.24 8:54 153
3:00 0.44 6:49 161
2:04 0.25 8:21 149
3:00 0.44 6:49 165
2:13 0.25 8:46 157
3:01 0.46 6:35 170
5:04 0.56 9:02 150
0:47 0.12 6:39 152
0:49 0.09 9:05 162
0:49 0.13 6:19 161
0:47 0.09 9:04 166
0:47 0.13 6:03 165
0:47 0.09 8:47 169
0:48 0.13 6:14 168
0:51 0.10 9:01 170
0:46 0.13 6:01 168
9:18 1.00 9:19 146
6:01 0.64 9:26 141
9:08 0.92 9:57 150