Sunday, February 26, 2012

Weekly Training Summary (2/20/12 - 2/26/12) : Post Iron Horse 100 Recovery Week

Leaving Iron Horse 100 without blisters or injury was a perfect post-race recovery start.  This "lighter" week of training was a good test to see how things stand in general, and the results came back very promising.

Total Miles (this week) - 40.40
Total Miles (prior week) - 108.60
Total Miles (this month) - 228.50
Total Miles (this year) - 493.00
30-Day Rolling Total - 294.70

Monday, February 20, 2012
Off Day - Post Iron Horse 100 travel day back to New York.

Tuesday, February 21, 2012
3:07 PM - 2.00 miles in 21:31 (10:45 pace).  An easy recovery run on roads.

Sauna, 20 minutes at 183 degrees.

Wednesday, February 22, 2012
5:33 AM - 2.00 miles in 19:13 (9:36 pace).  Picking up where yesterday left off, but at a little faster clip.

Thursday, February 23, 2012
5:35 AM - 2.40 miles in 21:16 (8:52 pace).  All is good...ready to resume training.

Friday, February 24, 2012
9:30 AM - 6.00 miles in 57:35 (9:36 pace) at Rockefeller State Park in the rain.

Sauna, 21 minutes at 183 degrees.

Saturday, February 25, 2012
6:25 AM - 16.00 miles in 2:35:12 (9:42 pace) at Rockefeller State Park.


Sunday, February 26, 2012
6:35 AM - 12.00 miles in 1:49:34 (9:07 pace) at Rockefeller State Park.

Sauna, 20 minutes at 181 degrees.


Preliminary plan for next week (2/27/12 - 3/04/12):

Mon - 5-10k easy pace
Tue - 5 x 1k + 7 x 100m repeats
Wed - 15k tempo
Thu - 15k easy
Fri- 5 x 500m + 5 x 200m + 2 x 100m repeats
Sat - 30k AM + 20k PM
Sun - 30k AM + 20k PM

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