Wednesday, February 25, 2009

for those not traveling

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
at

8 comments:

  1. AnonymousFebruary 26, 2009 at 2:12 PM

    Aerobic Run Time: 21.07.25

    ReplyDelete
  2. AnonymousFebruary 27, 2009 at 3:42 PM

    Felt unusually difficult:

    9600m-

    5:08, 5:13, 5:13, 5:13 = 31:57
    2:47, 2:47, 2:48, 2:48

    ReplyDelete
  3. AnonymousFebruary 27, 2009 at 5:44 PM

    58+39+30=2:07

    300's in:
    55
    53
    51
    48
    46

    ReplyDelete
  4. AnonymousFebruary 28, 2009 at 8:55 PM

    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

    ReplyDelete
  5. AnonymousMarch 1, 2009 at 3:53 PM

    800:

    59 + 40 + 29 = 2:08

    300:
    53, 49, 48, 47, 46

    -Joseph Stowe

    ReplyDelete
  6. don shunkMarch 1, 2009 at 11:13 PM

    This comment has been removed by the author.

    ReplyDelete
  7. AnonymousMarch 1, 2009 at 11:15 PM

    5:07, 2:50
    5:14, 2:51
    5:18, 2:55
    5:19, 2:55

    kevin

    ReplyDelete
  8. AnonymousMarch 2, 2009 at 10:24 AM

    800

    400:69 (1:09)

    200 (LT): 35

    200 (GP): 33

    ReplyDelete