Monday, 3/27 - 8mi (65:12, 8:xx/mi). Lakes w/Sherm.
Tuesday, 3/28 - Off
Wednesday, 3/29 - 14mi (1:40:00, 7:xx/mi) ~5mi WU, 2x2mi w/1mi jog R, ~4mi CD. 11:49, 11:33. Meh. Felt flat. Tight calf. First rep into the wind. Second with the wind. Felt strong on second rep. Need to plan training breaks.
Thursday, 3/30 - 5mi untimed. From Split Rock w/MBL & Greta.
Friday, 3/31 - 7mi untimed. Ford St Loop w/SLL & Sunna. Morning run. 1xSBH.
Saturday, 4/1 - 10mi (1:08:00, 6:xx/mi). 3+ WU, 8x400m w/400m jog R, 3+ CD. NDSU Track. 75, 75, 76, 74, 75, 75, 75, 72. Felt surprisingly smooth. Last rep shirtless.
Sunday, 4/2 - 6mi untimed. Big Square in Moorhead w/SLL, Chris & Sunna. Legs surprisingly good. 1xVinyl Giant. [50mi / 6 days. 170mi in March. 16mi in April so far.]
Monday 3/27: 4 (31:30)
ReplyDeleteTuesday 3/28: 11 (1:17:45) 20 min warm up, 8 x 3 min hard, 2 min easy, 20 min cool down. Originally thinking of 6 reps, but feeling good and strong so did the last two. Probably a bit better than 6 min place for the last few though I started slower. Good workout.
Wednesday 3/29: off.
Thursday 3/30: 4.5 (32:15) some soreness in my knees from the workout, but mostly gone by today.
Friday 3/31: 6 (42:30)
Saturday 4/1: off.
Sunday 4/2: 10 (1:10:33). Comfortable 6:50s after warming up.
Week: 35.5. (Intentional down week)
Total for March: 163
Not sure what happened here for the month of April, but wrapped up the ramp up with 140 in week 6, 712 for the 6 week block. Since then, put down 80, 86, 80. Been getting in a couple hill workouts each week and a 20-26 mile long run. Raced a road 10j Sat morning and a track mile a few hours later. Strikes and gutters, mostly gutters, but making progress. 416 for the month of April. Time to translate the mileaj into some race fitness. Bedar.
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