Training Week of 12/23

Another week down…

 

 

Monday

50 minutes easy

45 minutes on turf fields

Tuesday

50 minutes easy on turf fields with Amanda

(60 minutes total) 40 minutes then 8 x :12 hill sprints up Lochinvar Hill

Wednesday

None…too busy, wanted to get out but couldn’t find time

None…too busy, wanted to get out but couldn’t find time

Thursday

30 minutes easy on turf fields

(2 x 1:00 hard in the middle…was planning on workout out, but the roads had become icy from the snow we were getting at the time)

Valley Centre Loop (715 meters)

-20 minute warm up

2 x 3 laps (~2:10/lap…4:50-52/mile)

2 x 2 laps (~2:08/lap…4:48/mile)

4 x 1 lap (~2:05-:06…4:41-43/mile)

all with 2:00 recovery

– 15 minute cool down

Friday

50 minutes on turf fields

70 minutes with Chris Chattin in Ellicot City along River Road and Patapso State Park

Saturday

50 minute jog on turf

none

Sunday

Treadmill

-25 minute warm-up

-30 minutes at 9 mph and and 0-10 at 5%….10-20 at 5.5%…20-30 at 6% grades

– 5 minutes easy

– 4 x 1:00 at 10 mph and 10% grade with 2:00 recovery

15 minute cool-down

none

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