Tue: AM - 10 miles progression run (6:30). Started out at normal easy pace then worked my way down to 6:00ish pace around 7 miles and then hung there for the last few miles. Splits: 7:28, 7:03, 6:51, 6:48, 6:35, 6:16, 6:09, 5:59, 5:56, 5:55. .4 miles easy cool-down; PM - 5.3 miles easy (7:18). Ran at 4300+ ft in Alamogordo, NM where I'll be for the next 5 days.
Wed: AM - 8 miles easy (7:18); PM - 4 miles easy (7:28)
Thu: 8.7 miles with 10x200m (.12M) w/ 200m rec. Averaged about 34-35 for the 200s. Didn't worry too much about hitting the times but rather focused more on running fast but controlled. PM - 4.2 miles easy (7:27)
Fri: 9 miles easy (7:17)
Sat: 18.1 miles long run including 5x2 miles with 3:00 rec jog. Plan was to start around 6:10 pace and then progress a little faster on the last 2-3 reps if I was feeling good. Splits were: 12:10 (6:04, 6:06), 12:08 (6:03, 6:05), 12:05 (6:04, 6:01), 12:01 (6:01, 6:00), 11:54 (5:58, 5:56). Happy with the workout considering it was at 4300 ft elevation.
Sun: AM - 5.5 miles easy (7:22). Last run in Alamogordo, NM; PM 4.4 miles easy (7:17)
Weekly Total: 90.2 miles on 12 runs/7 days
Good week of higher volume intensity. This was the 5th and final week at moderate altitude training. I averaged just under 93 miles/week while in El Paso & Alamogordo, NM. Pretty darn good because I was worried at first that I won't be able to train as much while away for work.
Good week of higher volume intensity. This was the 5th and final week at moderate altitude training. I averaged just under 93 miles/week while in El Paso & Alamogordo, NM. Pretty darn good because I was worried at first that I won't be able to train as much while away for work.
 |
| Sacramento Mountains in Alamogordo, NM. |
2 comments:
Great workouts, Wayne! I see you've had some nice wins too. That altitude training has got to pay dividends soon.
Ken
Thanks, Ken. Hope to see the altitude training payoff in a few weeks at CIM.
Post a Comment