Thursday, August 18, 2011

August 14-20, 2011

Week Total: 97.23


Saturday - 14.12


6:18 AM - fourteen mile loop from home, felt pretty good - 1:37:38, a little faster than 7:00 pace; tough workout planned for tomorrow afternoon


Friday - 13.69


4:27 PM - from Pingree Park w/ Al Vlahos - roads to trails then back to roads - 5.53 in 43:29


5:22 AM - morning loop (8.16) in 55:53; finished with a 6:18 and a 6:10.


Thursday - 12.87

4:35 PM - 5.84 on trails behind Patton Park, Cutler Road, Pingree School

5:27 AM - Cutler loop - started real easy, picked it up a little at the end - 7.03 in 52:30

Wednesday - 17.38

PM - 2-mile warmup; 3 x 2-mile T on track w/ 400m (~2:00) recoveries; Goal: 5:20 pace (10:40 2-mile) - Conor Lyons (former HW runner headed to Northeastern this fall) joined me for part of this; 10:39 (5:21/5:18), 10:33 (5:17/5:16), 10:34 (5:17/5:17); 2-mile cooldown back to Patton Park. I was happy to be able to stay under 5:20's - the first one felt so easy, I really thought I might be able to run 5:12's or at least 5:15's on the last one, but I was starting to tire a bit by then. (10.51 total)

5:19 AM - easy out and back + 6 strides - 6.87

Tuesday - 15.38

PM - 7.21 from Ipswich track w/ Greg Krathwohl, Alex Vlahos and Kieran Kinnare, 3 of my graduated Ipswich kids

5:19 AM - morning loop; 8.17/59:00

Monday - 13.6

PM - 4.26/30:33, mostly trails, still rainy

AM - rainy, started on treadmill for just over a mile, then headed out for new 8-mile morning loop, 9.34 total

Sunday - 10.19

Met Conor Lyons and Alex Vlahos at my house after church; 10-mile loop at 7:32 pace.

Nice anniversary dinner at the 1640 Hart House in Ipswich (our twice a year date) - rare tuna steak and Heather got the roast duck. Bread pudding for dessert - my favorite!

2 comments:

  1. Hey Patrick,

    I just did the same 3x2mi workout last night:
    10:40.5 (5:20/5:20.5), 1:56.6
    10:40.5 (5:23.5/5:17), 1:51.5
    10:33 (5:19/5:14)
    Looks like your training is going well. Keep up the good work!

    Ted

    ReplyDelete
  2. Thanks, Ted. You, too! See you at the races soon, I hope!

    ReplyDelete