Sunday, October 4, 2009

Weekly Workout Summary: Monster Dash Week 10, Sept. 28-Oct. 4

Running Miles:14.61 miles, Avg. Pace 9:28/mile
Workouts: 1 Threshold/Tempo Workout, 1 Long Run

A terrible week. I need to stop this crap and just start running.

Monday (9/28): Rest day

Tuesday (9/29): Rest day

Wednesday (9/30): Rest Day

Thursday (10/1): 50 min. Tempo Run, 5.36 miles, 49:02 (Avg. Pace 9:08)
Two intervals (15 mins. each) with 3 min. rest between. A little better overall than last weeks tempo run, but still not as good as I'd like.

Workout Breakdown:
10 min. warm up, 1.09 miles, Avg. Pace 9:10/mile
Interval #1: 15 min., 1.78 miles, Avg. Pace 8:24/mile
3 min. rest walk/jog
Interval #2: 15 min., 1.76 miles, Avg. Pace 8:31/mile
6 min. cool down, 0.5 miles, Avg. Pace 12:05

Friday (10/2): Rest day

Saturday (10/3): Rest Day

Sunday (10/4): 9.25 mile Long Run, 1:29:23 (Avg. Pace 9:39/mile)
I was so lazy this week (only two workouts total), so I tried to push the pace a little (9:10-9:30). I didn't quite make it thanks to a couple 10-minute-plus miles, but I did alright.

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