Wednesday, Feb 25
progressive run, increasing pace throughout run, approaching MP (marathon pace, which is approximately 25-30" slower than lactate threshold pace)
Thursday, Feb 26
aerobic recovery according to mileage target
Friday, Feb 27
800-1500:
continuous 800 (400GP + 200LT + 200GP)
+ 1 mile easy running
+ 5 x 300 cut-downs
5k-10k:
continuous 9600m/~6 mi. (1600GP+800LT x 4)
Saturday, Feb 28
long aerobic conditioning according to mileage target
Sunday, Mar 1
women= off / men= aerobic recovery according to mileage target
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8 comments:
Aerobic Run Time: 21.07.25
Felt unusually difficult:
9600m-
5:08, 5:13, 5:13, 5:13 = 31:57
2:47, 2:47, 2:48, 2:48
58+39+30=2:07
300's in:
55
53
51
48
46
wednesday: 7 mile cutdown around lake loop-5:50, 5:49, 5:38, 5:40, 5:28, 5:29, 5:23
friday: 9600m in 31:36 (5:08, 5:08, 5:08, 5:09 for hard miles, 2:45 pace for 800s)
felt pretty good-struggled with sense of pace a little when downshifting to LT pace, light rain-was kinda nice in a way
800:
59 + 40 + 29 = 2:08
300:
53, 49, 48, 47, 46
-Joseph Stowe
5:07, 2:50
5:14, 2:51
5:18, 2:55
5:19, 2:55
kevin
800
400:69 (1:09)
200 (LT): 35
200 (GP): 33
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