week of 24 January

Mo - easy 5.30 0:52:00 9:49
Tu - 0 - didn't get any sleep
We - easy 12.00 1:51:33 9:18
Th - easy 6.00 0:56:46 9:28
Fr - threshold 8.20 1:08:10 8:19 - 4x7' w/ 3' on TM 6:58, 6:58, 6:53, 6:40
Sa - easy 6.00 0:56:31 9:25
Su - progression 10.03 1:21:45 8:09 - 20' hard end at end - 6:43 (7:01)/167, stopped at stop light, 1:42 (8:18), 7:12/171, 6:53/176

week 47.53 7:06:45

Everything on treadmill except Sunday. Not getting enough miles and gaining weight, but the sprinkling of quality might be paying off. Today's run went pretty well. The hard portion was very hilly and 2nd mile (7:12) was up a pretty steep hill but it was all somewhere between HM and marathon effort. Full splitsahol for today

Time Split time Distance Split pace Avg. HR Elev. chg.
0:09:19 9:19 1.00 9:20 172 (86%) 0
0:17:47 8:23 2.00 8:24 163 (82%) 0
0:26:39 8:36 3.00 8:37 156 (78%) +11
0:35:51 8:32 4.00 8:32 146 (73%) +39
0:43:49 7:58 5.00 7:58 148 (74%) -20
0:52:20 8:30 6.00 8:30 152 (76%) +25
0:57:41 5:21 6.63 8:30 143 (72%) -27
1:04:24 6:43 7.59 7:01 167 (83%) -9 -- steep rolling hills
Stopped at stop light
1:06:07 1:42 7.80 8:18 134 (67%) -23 -- jog before getting going again
1:13:20 7:12 8.80 7:13 171 (85%) +79 -- uphill with a couple descents
1:20:15 6:53 9.80 6:54 176 (88%) -17 -- rolling hills
1:22:45 2:30 10.03 10:30 160 (80%) -30