Sunday, September 14, 2014

Week in Review

I had a GREAT week of running last week!!!!

Planned: 45 minutes of spinning or swimming
Actual: Bike, trainer, basement, podcast. 8.39 miles

Planned: 55 minute negative split run, 30 minutes of strength training
Actual: Treadmill. 27-1/2 minutes building pace. 22-1/2 minutes holding pace between an 8:00 and 8:30 pace. 5 minute cool down. 6.25 miles.

Planned: Easy 20 minute run.
Actual: Feeling great so went for over 30 minutes on the treadmill. 3.25 miles.

Planned: Track workout with sprint ladder starting at 400, up to 1600, back down to 400.  20 minute jog late in the day.
Actual: Did these workouts in reverse.  Two miles on the treadmill in the morning and a VERY long workout on the track late in the day.  Finished after the sun went down.  Sprints went well.  8.75 miles. 10.75 miles for the day.

Planned: Rest Day
Actual: A&F Challenge 5K

Planned: 40 minute run with some 10K effort. 15 minute core workout.
Actual: Rest Day.  See Friday's actual workout.  :)

Planned: 18 mile run with last 6 miles at marathon pace effort.
Actual: Rocked this run!  The overall average was exactly what I need for a Boston qualifying marathon and those 6 miles I did at an 8:04 average.  Boom!

Bike - 8.39 miles
Run - 41.35 miles

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