Weekly Running Breakdown


Monday 3/8/2010-Sunday 3/14/2010

week2

week

Monday:
35 minutes on stationary bike – total: 8.29 miles

Tuesday:
2 x 10 min Tempo Run
warm-up = 1.03 miles in 8:16 @ 8:01 pace
tempo #1
10 min tempo @ 7:36 pace
1.32 miles – splits: 1mi in 7:37, 0.32mi in 2:23
tempo #2
10 min tempo @ 7:10 pace
1.40 miles – splits: 1mi in 6:54, 0.40 mi in 3:06
cool down = 0.53mi in 4:38 @ 8:44 pace

Wednesday:

6 miles in 50:34 @ 8:25 pace
splits: 7:55, 8:36, 8:37, 8:34, 8:46, 8:04

 

Thursday:

4 miles in 34:02 @ 8:30 pace
.5 4:00
mile 1 8:16
mile 2 8:28
mile 3 8:26
.5 3:37

Friday:

4 mile Progressive Run
warm-up: 1.19 miles in 9:36 @ 8:04 pace
Progressive Run
mile 1: 8:16
mile 2: 7:54
mile 3: 7:29
mile 4: 7:22
cool down: 0.52 miles in 4:31 @ 8:41 pace

Saturday:
day off

Sunday:

long run – 8.7 miles in 1:14 @ 8:30 pace
mile 1: 8:29
mile 2: 8:42
mile 3: 8:31
mile 4: 8:32
mile 5: 8:23
mile 6: 8:33
mile 7: 8:26
mile 8: 8:28
mile 8.7: 5:53

Fastest mile: 6:54
mileage for the week = 28.7 miles
mileage so far for the month = 62.91 miles
mileage so far for the year = 270.86 miles

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