Sunday, November 21, 2010

Training log - week ending 11/21/10

This week was 88 “miles” pool running (per my conversion below) -- training log is here.  Still pool running, though it’s feeling like the norm.  I’m mixing up my long runs each week, shifting between 3 hours at easy effort, and 2.5 hours with cruise intervals thrown in.

Dailies

Monday:  “13 miles” total.  In the morning, “10 miles” - 90 minutes pool running, including an “800s” workout of 10x3:00 at very hard effort, with 1:00 recovery.  Strength training at night, plus 30 minutes easy pool running at night for 3 more “miles”..

Tuesday:  In the morning, “10.5 miles” – 1:45 minutes easy pool-running; in the evening, a pilates session plus lower body strengthwork

Wednesday:  “15 miles” total – In the morning, 85 minutes easy pool running for “8.5 miles”; in the evening, 65 minutes easy pool running for “6.5” more miles.

Thursday:  “10.5 miles” -  In the morning, 90 minutes pool running, including a “tempo run” of 40 minutes at tempo efforr.  In the evening, strength training.

Friday:  “12 miles” – 2 hours easy pool running.

Saturday:  “18 mile long run” – 2.5 hours pool running, most at easy effort, but with a 5 minute “cruise interval” every 15 minutes.

Sunday:  “9 miles” - strength training plus 90 minutes easy pool running.

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