Workouts for week of 7/30 to 8/5

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639 Views 4 Replies Latest reply: Aug 9, 2007 9:05 PM by pcsronbo006

mike55760

144 posts since
Dec 14, 2007

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Aug 4, 2007 8:35 PM

Workouts for week of 7/30 to 8/5

7/30 - 5k in 27:35 (easy)
7/31 - 3.35m in 30:15 (easy)
8/1 - 6 miles 53:47 (3 easy sets of 2miles @ 9 pace)
8/2 - off
8/3 - off
8/4 race - 10k in 47:52 - cloudy, warm but ok, 1:40 ahead of last year, 2nd fastest road 10k ever.
8/5 - long run - hopefully 13 miles

total - hopefull 31 miles or more.

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RCL043
180 posts since
Dec 14, 2007

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1. Aug 5, 2007 7:58 AM (in response to mike55760)
Re: Workouts for week of 7/30 to 8/5

I finished week 10 of the intermediate 1 marathon training program with a 17.6 mile run yesterday that started at the crack of dawn to try to beat some of the heat. My week’s total was about 42 miles. The bad news is that I have to do a little more this week, and take my long run up to 18 miles.

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RichardC040
218 posts since
Dec 14, 2007

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2. Aug 5, 2007 7:39 PM (in response to mike55760)
Re: Workouts for week of 7/30 to 8/5

Monday Weights and sit ups for 1 hour

Tuesday 3.8 Miles 41 Minutes

Wednesday Rest

THursday 4.0 Miles 41 Minutes

Friday Rest

Saturday Rest

Sunday 5.0 Miles 51 Minutes

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rugby1080
171 posts since
Jul 27, 2006

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3. Aug 5, 2007 9:04 PM (in response to mike55760)
Re: Workouts for week of 7/30 to 8/5

Mon.-5.5 miles in 51 minutes.
Tues-Rest
Wed 5k in 26 minutes-training run
Thurs-4.36 miles untimed
Fri-Rest
Sat- Allen Park Street Fair 8k race-43.30
Today-some swimming

Have a good night.

Rugby

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pcsronbo006
1,323 posts since
Dec 14, 2007

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4. Aug 9, 2007 9:05 PM (in response to mike55760)
Re: Workouts for week of 7/30 to 8/5

Taper for Half Ironman 8/3

7/30 - rest
7/31 - 40min ride w/ Z4 intervals
8/1 - 30min run w/ Z4 intervals
8/2 - rest and eat
8/3 - Half Ironman. 6:51 of Z3/Z4 fun !http://www.coolrunning.com/forums/biggrin.gif|src=http://www.coolrunning.com/forums/biggrin.gif|border=0!
8/4 - eat drink be merry (and sore)

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