7-7-14
Tue (6) Wed (5) Thur (9) Fri (5) Sat (4) Sun (7) Week total: (36)
5x1200 - 4:40, 4:41, 4:29, 4:42, 4:41 (4:29 = shock interval)
5 mile race in 32:36
7-14-14
Tue (5) Wed (8) Thur (11) Fri (9) Sat (11) Sun (8) Week total: (52)
12 x short hill repeats
0.5 in 2:34 (5:09 pace) + 4 miles at 7:05 pace (combined mile time trial and marathon tempo run)
800 meter swim
7-21-14
Tue (7) Wed (5) Thur (8) Fri (8) Sat (5.4) Sun (21) Week total: (55.5)
8x800...range: 2:56-3:08 Running them faster than I thought I should so I ditched the watch. 3:00 feels pretty easy.
Skipped tempo due to hip pain. Feels pretty bad. Took ibuprofin at mile 5 of long run to make it through.
7-27-14
Tue (6) Wed (4.5) Thur (10) Fri (11) Sat (6) Sun (17.5) Week total: (55)
14 x long hill repeats on grass
0.81 in 4:21 (5:23 pace) + 30 minute tempo at 7:15 pace (time trials badly hurting my tempos)
2 mile swim
8-5-14
Tue (7) Wed (8) Thur (14) Fri (12) Sat (4) Sun (10) Week total: (55)
Time trial + ladder workout: 800: 3:14, 800: 2:44 (time trial), 600: 2:14, 400: 83, 200: 37, 800: 3:10, 400: 81, 200: 36
5 mile tempo at 6:52 pace
Hip is in bad shape. Hurt a lot this week.
8-11-14
Tue (8) Wed (5) Thur (9) Fri (6) Sat (8) Sun (18) Week total: (54)
400 in 70 (400 pr)
8x200...all in 36-38
1 mile road race in 5:36
Only made it through 18 of 22 mile long run. Might have to take a week off for hip.
8-19-14
Tue (8) Wed (5) Thur (13.5) Fri (9) Sat (8) Sun (21) Week total: 64.5
5 x mile 6:01, 6:25, 6:16, 6:10, 6:19
5 mile tempo at 6:43 pace...felt easy!
1 mile swim
20 miler averaging in the mid 7:00 pace range on hilly course...felt like a moderate effort. Doing exercises for piriformis syndrome in hip.
8-26-14
Tue (5) Wed (9) Thur (9) Fri (4) Sat (15) Sun (6) Week total: (48)
10x800...3:10, 2:59, 3:03, 2:56, 2:59, 2:55, 2:56, 2:54, 2:54, 2:52
1.2 mile swim. Much faster than previous swims.
Erie taper begins.
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