Training log - Week ending 11/8/2020

 This week was 56 miles of running, 1000 yards of swimming and 18 "miles" of pool-running -- training log is here. 

This was my last hard week before my second round of PRP in my right ankle.  I was pretty happy with it overall, though I wonder if my footpod's distance/pace measurement might be off on Saturday's run - I don't honestly think I'm in that type of shape.  But....regardless of whether the pace was accurate, it felt like a solid workout, and I was happy with it.

Dailies 

Monday: 5 "miles" of pool-running and upper body weights/core. Foam rolling at night.

Tuesday: 12.5 miles easy (8:53), plus drills, 2 hill strides, 2 flat strides, and streaming yoga.   Foam rolling at night.

;

Wednesday: 14 miles, including a 4 mile tempo in 26:25 (6:42/6:38/6:35/6:30).  Full recovery, and then 10 sets of 30 seconds hard; 60 seconds easy.  Followed with leg strengthwork and 500 yards recovery swimming.  Foam rolling at night.

Thursday:  5 "miles" of pool-running and upper body weights/core in the morning; foam rolling at night.

Friday: 12.5 miles very easy (8:57), plus drills and four strides, followed by streaming yoga.  3 "miles" pool-running in afternoon. Foam rolling at night.

Saturday: 17 miles, including a marathon pace workout of 4, 3, 2, 1 miles at marathon effort with 1 mile float in between.  Splits were:

4 miles in 27:34 (7:01/6:53/6:53/6:47 - 6:54 pace); 7:42 float;

3 miles in 20:15 (6:47/6:47/6:41 - 6:45 pace); 7:45 float;

2 miles in 13:27 (6:44/6:43 - 6:44 pace); 7:51 float;

1 mile in 6:36.

 

Followed with leg strengthwork and streaming yoga, and then 500 yards recovery swimming.  Foam rolling in afternoon.

Sunday:  Streaming yoga in the morning.  5 "miles" pool-running and foam rolling in afternoon.