Training log - Week ending 1/4/2015

This week was 58 miles of running, 5 "miles" of pool-running, 3 "miles" on the arc-trainer, and 4000 yards of swimming  -- training log is here.

I lost Mina this week.  That's pretty much it. 

Dailies

Monday:   Yoga, some injury prevention/strengthwork, and 3 "miles" on the arc-trainer for the "fun" of it; foam rolling at night.

Tuesday:  5 miles very easy (8:43 pace), a yoga class, and some injury prevention work/lower body strength work.  Later did another 6 miles easy (8:38).  Foam rolling at night

 

Wednesday: 12 miles very easy (8:34 pace), followed by 2000 yards of swimming. Foam rolling in afternoon.

Thursday:   6 miles very easy (8:32) followed by a yoga class and some upper body strengthwork/injury prevention work.  Foam rolling at night.

Friday:  10 miles, including 5K at tempo effort (21:25 - 6:59/6:53/6:47/0:46) followed by a mile hard (6:12).  Foam rolling at night.

Saturday:   In the morning, 5 "miles" pool-running (elected to stick to the pool since I wasn't really focused enough mentally to be safe running outside) plus a yoga class.  In the afternoon did a 4 mile very easy run (8:32) followed by foam rolling.
 

Sunday:  14 miles, mostly easy, but with the last 3 at marathon effort (averaging 7:09).  Followed with yoga and 750 yards easy swimming.   Foam rolling in the evening.