| Sun | | rest | | | |
| Mon | Base | 4 miles @ base + 6x30M strides | drills | weights | 4.37 miles @ 11:58 |
| Tue | Interval | 1 mi wu + 5x800M @ 9:50 – 9:56 with 200M slow recovery between sets + 1 mi cd | | |
| Target | 9:50 – 9:56 | | |
Interval | Split | Avg Pace | Avg HR | Max HR |
1 | 2 | 9:57 | 140 | 145 |
2 | 4 | 9:55 | 145 | 151 |
3 | 6 | 9:54 | 146 | 152 |
4 | 8 | 9:56 | 146 | 152 |
5 | 10 | 9:55 | 147 | 155 |
| | | | |
Avg | | 9:55 | 145 | |
| | | | 155 |
|
| Wed | XT | Elliptical | drills | weights | |
| Thu | Tempo | 1.5 mi wu + 4x1k @ 6:00 w/2 min recovery between sets + 1 mi cd | | |
Target | 6:00 | 9:32 | | |
| | | | |
Split | Time | Pace | Avg HR | Max HR |
1 | 5:57 | 9:28 | 146 | 169 |
2 | 5:59 | 9:30 | 148 | 155 |
3 | 5:59 | 9:30 | 149 | 155 |
4 | 6:02 | 9:36 | 149 | 157 |
| | | | |
Avg | 5:59 | 9:31 | 148 | |
| | | | 169 |
|
| Fri | Easy | 3 mi @ recovery pace | drills | | |
| Sat | Long | 4 miles @ base + 3 miles @ faster ea. mile | | |
Split | Distance | Avg Pace | Avg HR | Max HR |
1 | 4 mi | 12:21 | 135 | 160 |
2 | 1 mi | 11:32 | 132 | 141 |
3 | 1 mi | 11:10 | 134 | 143 |
4 | 1 mi | 10:51 | 130 | 135 |
|
25.1 miles (40.26 kms).
6 days left to my sub 30 mins 5k attempt. But way too much stress with work, family, running to worry.
14 comments:
Nice job! I guess this is where stress is a good thing? No chance to obsess on one thing when so much is going on. I had a big disappointment early last week, but thankfully once my students show up I'm way too busy to feel sorry for myself.
Here's to a great week!
That's a pretty impressive week, Andrew. It's been a while since I've had time to catch up on blogs, but I'm glad to see you're kickin' @$$ and takin' names like usual. I can't wait to hear about your sub-30!
Hopefully running helps alleviate your stress.
Your training looks impressive.
Use the stress as fuel man....grind it down and wash it away....chew it and spit it out....you get the idea...you will kick it man!!!!!
That Shawn's a smart man...I may have to stalk him.
I dunno man, that seems hard.
Just kidding Andrew. Take it from me, life is better when you are running as opposed to not running.
Sweet we are running a race on the same day! Saturday right? Okay, here is the plan, if you feel like slowing down just think of me being right on your butt ready to smack you on the head and you won't want to slow down. I'll do the same and maybe we will both make it to the end! Good luck!
Daaymm GOOD week! Really, the numbers are quite good. Just think, with all of that pre-race "stress" the actual race will be easy :)
Run well, Ann
Goooo, Andrew! I want to live precariously through you!
Maybe the distractions will be to your advantage. Sometime not thinking about it helps because then you just get out there and do it. Here's hoping!!
Have a good week!!
You're going to have to change your blog title at some point. You're hardly the "wannabe" any more.
Those are impressive times, even with life going on around you.
Nice looking workouts. Like your chart's detail too.
Great numbers! Keep up the good work.
Did love shawn's comment. ;)
Hang in there!
Thinking of you!
You've got this!
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