Tempo Workout - Meet @ Tom Watson Park @ 6:30 am | ||
Warm Up 15 min/Stretch/4 x 20 sec strides | ||
3 x 1.5 miles @ tempo pace with 3 min active rest | ||
Marathoners - run @ half marathon goal pace | ||
Half Marathoners - run @ 10 km goal pace | ||
Cool Down 10 minutes | ||
Tempo paces: 8:20/m 8:16/m 8:05/m
Note that I ran faster as the workout progressed!
Tue Aug 7 Easy run around Margaret's Pond
Time :50 5.53 miles 1st run in/on Newton shoes!
Mon Aug 6 Rest Day
Sun Aug 5 LSD Stanley Park Vancouver
2:10 13.1 miles! HRave 123 HRmax 146
Great Run! I ran the last two miles at a 9:22 pace
Sat Aug 4 Tempo Vancouver
1hr 6.36 miles HRave 128 HRmax 147 9:28 overall pace
4 x 800m Intervals
Fri Aug 3 Rest Day
Thu Aug 2 Easy Run
TM in SEA 51 min 5.0 miles HRave 119 HRmax 131
Perfect HR for an easy run!
Overall I am feeling GREAT!!
Last weeks mileage was 42.81 miles as I LSD'd on Mon and Sun
3 comments:
BTW, Vancouver had a nasty storm last fall that felled a significant number of huge old trees in Stanley Park closing one section of the path. On the detour I ran "through" one felled tree whose diameter equaled my height! It must have been one serious chainsaw that cut that one!!
Too bad about the trees. I hate to think of such a magnificent creature comming to an end. But Dad, what a great week you had. CONGRATS! Do you feel any effects from that mileage? and here I thought that a 30 mile week sounded like a big number.
Dad-
great running. You had some speed going on in that Striders workout!
I too am sad about the trees.
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