Monday, December 22nd
30' easy + strides (3.27M, 9:10 avg pace, avg HR 160, cadence 170 - Felt like total trash; no pains, just thought I was moving good and instead I was crawling; May have been humidity as it was early morning in Hull)
Tuesday, December 23rd
60' aquajog
50' with 20" fartlek (20' easy at 8:35 pace for 2.33M, 152bpm; 30' of ~20" surge, recovering to 155bpm, 3.4M averaging 8:49 pace, 162bpm)
Wednesday, December 24th
60' aquajog
Thursday, December 25th
50' with hilly fartlek + drills (5.46M, avg pace 9:09, avg HR 157, 20' easy, then surged uphill to reach 168bpm, recovered downhill ensuring HR dropped to 155 or less)
Friday, December 26th
30' easy (3.41M, avg pace 8:48, avg HR 157, cadence 172; ran on the Town Lake trail in Austin on our way home... I love it there. Nothing hurt the whole run until the end when my ankle started bothering me; felt almost as if I'd sprained it but I don't remember doing anything to it)
Saturday, December 27th
32' with steady portion after 15' (15' easy at 75% - 1.72M, avg pace 8:43, avg HR 159, cadence 172; 17' steady at 80% - 1.89M, avg pace 9:00, 82' elevation gain, avg HR 168, cadence 171)
Sunday, December 28th
8M easy at 75% (avg pace 8:57, avg HR 162, avg cadence 171)
12.18.2014
A week in Phoenix (22.3M)
Monday, December 15th
Rest day
Tuesday, December 16th
40' elliptical (avg HR 147)
40' run with 20" fartleks at 80%, recovering to 70% (4.57M, avg pace 8:45, avg HR 157, cadence 173, got in 12 total surges)
Wednesday, December 17th
25' easy + strides (2.8M, avg pace 8:56, avg HR 157, cadence 175, 6 x 10-15" strides averaging 5:30 pace)
Thursday, December 18th
40' run with hilly fartlek up to 80%, recovering to 70% (4.4M, avg pace 9:05, avg HR 156, got in 8 hilly segments each about 45"; set the incline to 3% and climbed until HR hit 168, then leveled it off to flat until HR dropped to 155)
Friday, December 19th
1M run easy (8:21 pace, avg HR 141 - Shins were a bit achy and it was going to be an "extra" run, so I just dropped it)
Saturday, December 20th
25' easy(2.85M, avg pace 8:46, avg HR 160, cadence 172 - Was supposed to be a steady run but I was feeling sick and my stomach was super unsettled)
Sunday, December 21st
60' easy + strides (7.08M, avg pace 8:28, avg HR 160, cadence 172 - Ran at Seabrook trails; super pretty and felt great for the first half, then had to slow down to keep HR in range. First three miles were 8:25, 8:13, 8:14)
Rest day
Tuesday, December 16th
40' elliptical (avg HR 147)
40' run with 20" fartleks at 80%, recovering to 70% (4.57M, avg pace 8:45, avg HR 157, cadence 173, got in 12 total surges)
Wednesday, December 17th
25' easy + strides (2.8M, avg pace 8:56, avg HR 157, cadence 175, 6 x 10-15" strides averaging 5:30 pace)
Thursday, December 18th
40' run with hilly fartlek up to 80%, recovering to 70% (4.4M, avg pace 9:05, avg HR 156, got in 8 hilly segments each about 45"; set the incline to 3% and climbed until HR hit 168, then leveled it off to flat until HR dropped to 155)
Friday, December 19th
1M run easy (8:21 pace, avg HR 141 - Shins were a bit achy and it was going to be an "extra" run, so I just dropped it)
Saturday, December 20th
25' easy(2.85M, avg pace 8:46, avg HR 160, cadence 172 - Was supposed to be a steady run but I was feeling sick and my stomach was super unsettled)
Sunday, December 21st
60' easy + strides (7.08M, avg pace 8:28, avg HR 160, cadence 172 - Ran at Seabrook trails; super pretty and felt great for the first half, then had to slow down to keep HR in range. First three miles were 8:25, 8:13, 8:14)
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