Days Off: 2
Treadmill Miles: 5.0
Total Mileage: 44.8
Total Time: 6:06:44
This was an enjoyable recovery week. There was only one workout with some intervals on Wednesday which I knocked out using the Garmin 305. The other highlight was my return to the pool. I got in two practices with the Reston Masters. Although I hoped out during the main IM sets, I still managed to get in 3000+ meters a session. I'll try to keep swimming going forward for recovery. Longish run on Sunday was nice but I felt a bit dead at the end. I should have taken in some calories when running for almost two hours. Next week is going to be huge.
| Monday | 01/19/09 | Off | |||
| Tuesday | 01/20/09 | Easy Run on the W&OD. Felt good going out but held back and didn't push. Kept HR in high 130s, low 140s and ran steady. Had some GI cramping at mile 6 but hung on to get home. | 1:09:34 | 8.6 | |
| Wednesday | 01/21/09 | 8 Miles w/ 5x600m (.33 mile) @ 5k pace w/ 90 sec recovery. Did this on the W&OD at night in the bitter cold. Felt OK and logged solid efforts: 1. 2:05 (6:20 pace) 2. 1:59 (6:01 pace) 3. 2:01 (6:09 pace) 4. 1:58 (5:59 pace) 5. 2:00 (6:04 pace) | 1:03:42 | 7.8 | |
| Thursday | 01/22/09 | Recovery Run on the treadmill. Kept things steady and easy at 8:20 pace. Felt good. | 0:43:00 | 5.1 | |
| Friday | 01/23/09 | Off | |||
| Saturday | 01/24/09 | 8 Mile Run with Karolina on the W&OD in the snow showers. Skipped the strides. Nice relaxing run. | 1:12:12 | 8.4 | |
| Sunday | 01/25/09 | Long Run on the W&OD. Felt good going out but had some GI issues around 4 miles. Once corrected things continued well. Felt a little beat from not eating at the end but overall a good run. | 1:58:16 | 14.8 | |
| Week 13 Totals | 6:06:44 | 44.8 | |||
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