Wednesday, November 18, 2015

VCM 1.1.4

6mi easy / untimed

Monday, November 16, 2015

VCM 1.1.2

51:00 easy ~ 7mi

Sunday, November 15, 2015

VCM 1.1.1

52:00 easy ~ 7mi

Thursday, August 6, 2015

intervals 8/6/15

15 min w-u + 3 x 1600 with full recovery /
5:27.5 (4:21)
5:29.1 (4:34)
5:28.7 (4:26)

Humidity was way down!

Tuesday, August 4, 2015

repeats 8/4/15

15 min warm-up + 3 x 800 with full recovery /
2:28.3 (3:23)
2:29.5 (3:38)
2:30.3 (3:25) = FAIL FAIL FAIL. The upper limit for repeats is 2:30. Then again, there were cows grazing in lane one.

Saturday, August 1, 2015

tempo 8/1/15

14 min warm-up + 6K tempo / 21:58 (5:54.3)

Friday, July 17, 2015

hills 7/16/15

Last night -- 45 min with 12 x 45 sec hill sprints up Old Post Road.

Monday, July 13, 2015

intervals 7/13/15

14 min w-u + 4 x 1600 with full recovery /
5:39.4 (3:57)
5:39.1 (3:59)
5:41.0 (4:05)
5:38.3 (4:40)

hot, humid, the usual

Saturday, July 11, 2015

LSD 7/11/15

89 min easy, brisk last mile / roughly 12.2mi total

Thursday, July 9, 2015

hills 7/9/15

45 min in BP with 15 x 30 sec hill sprints. Temp down a bit but still swampy humid. Low quality sleep five nights in a row.