a.m. - Group Run
* Met DocLuv at 5:45 for a few miles up front before the group run - ended up with 3.6 miles - then did the 7 mile route. Pace was between 7:25 - 7:45 for miles between OceanWalk and Selva water stops. Then CD back to AB Town Center.
Total Time = ~ 1:25 min / avg pace 7:50
Totals for Week:
Swim - 1 workout ; 45 min
Bike - 4 workouts; 7hr 45min
Run - 4 workouts; 3 hrs
Other -1 core / stretching workout ; 30min
total time = 12 hrs
************* THE TAPER BEGINS **************
Showing posts with label group run. Show all posts
Showing posts with label group run. Show all posts
Tuesday, September 15, 2009
Tuesday, September 8, 2009
9.6.09
AM - Long Run
* Did 9.40 miles ; with the SeaTurtle group. I started at 6 for what was supposed to be 3 up front - only got in 2.4 because of the knee pain started up again. Ran about 8 - 8:15 pace ..... I was going to ditch the rest of the run but it eventually loosened up and I felt pretty good. Did the 7 mile option - ran mainly 7:30's with the group (5miles) - dropped to 8:00 for last 1.5 miles -- avg'd 7:50 total for all miles.
Total time ~ 1hr 15min
Weekly Totals:
Swim - 2 workouts - 1hr total
Bike - 3 workouts - 5hr 35 min
Run - 3 workouts - 3hr 35 min
Other/Core - 1 workout - 30 min
Total training time = 10hr 40min
* Did 9.40 miles ; with the SeaTurtle group. I started at 6 for what was supposed to be 3 up front - only got in 2.4 because of the knee pain started up again. Ran about 8 - 8:15 pace ..... I was going to ditch the rest of the run but it eventually loosened up and I felt pretty good. Did the 7 mile option - ran mainly 7:30's with the group (5miles) - dropped to 8:00 for last 1.5 miles -- avg'd 7:50 total for all miles.
Total time ~ 1hr 15min
Weekly Totals:
Swim - 2 workouts - 1hr total
Bike - 3 workouts - 5hr 35 min
Run - 3 workouts - 3hr 35 min
Other/Core - 1 workout - 30 min
Total training time = 10hr 40min
Monday, August 10, 2009
8.9.09
AM - Group run - 13 miler
* Ran at 6 am for 3 miles upfront (ez pace @ around 8:30/pace) then with group did the 10 miler - averaged about 7:35 pace for first 8 miles of the 10 - then had to drop to about 8min pace for the last two. My right knee is kind of sore - not sure what's up with that but will keep an eye on it and make sure it doesn't get any worse. Didn't bother me on the run - but noticed it yesterday afterwards. Total run time was close to 1:45.
Totals for week:
* Ran at 6 am for 3 miles upfront (ez pace @ around 8:30/pace) then with group did the 10 miler - averaged about 7:35 pace for first 8 miles of the 10 - then had to drop to about 8min pace for the last two. My right knee is kind of sore - not sure what's up with that but will keep an eye on it and make sure it doesn't get any worse. Didn't bother me on the run - but noticed it yesterday afterwards. Total run time was close to 1:45.
Totals for week:
Swim - 3 workouts; 1hr 38min total
Bike - 3 workouts; 6hr 35min total
Run - 4 workouts; 3hr 21min total
Core - 1 workout; 30 min total
Total training time = 12hrs 4min ( a lot of it was at high intensity!)
Monday, August 3, 2009
8.2.09
a.m - Group run - did about 2.6 upfront with DocLuv and then did the 10mile route with group. Averaged 7:40 pace - but last three miles were at 8min/mile - first 3 were fast @ 7:20's...... very hot and humid. Total miles ~12.6 / time ~1:30
Weekly totals:
Swim - 2 workouts; 1:20
Bike - 3 workouts; 6:50
Run - 5 workouts; 3:40
Strength / core: 2 workouts; 1:00
Total for week: 12:50
Weekly totals:
Swim - 2 workouts; 1:20
Bike - 3 workouts; 6:50
Run - 5 workouts; 3:40
Strength / core: 2 workouts; 1:00
Total for week: 12:50
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