Feb 8 - Sunday was an easy day to recover from my long run of 16 miles. Just an easy 6 miles
Feb 9 - Fartlek run of 55-60 mins with 15x1 min hard/easy. 12 min warm up and cool down
12 min wu = 1.55 mi - 7:46 pace
30 min Fartlek = 4.22 - 7:07 pace
14 min cd = 1.74 - 8:03 pace
56 min tot = 7.5 mi - 7:28 pace
I did the Fartlek run on the Canal Trail Road, a little rocky, downhill on the way out uphill on the way back. 4:15 pm. 35 degrees
Feb 10 - 12 mile fulcrum. 4 at 8:15, 2 at 7:55, 2 at 7:35, 2 at 7:15, 2 at 6:55
Ran the Canal Trail Road again. 4:15 pm, 32 degrees light snow and wind
4 mi = 32:30 - 8:05 pace
2 mi = 15:55 - 8:01 pace
2 mi = 15:05 - 7:30 pace
2 mi = 14:35 - 7:18 pace
2 mi = 15:30 - 7:45 pace
12 mi = 1:33:30 - 7:47 pace
As you can see I went out a little fast but it was downhill and I tried to hold back. Got to my pace in the middle but faded a little at miles 9-10 as it was uphill and getting dark and cold. Miles 11 and 12 weren't what they should have been but I fought through and worked hard on the uphills and got the mileage in.
Feb 11 - Day of Rest
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You seem to enjoy that canal road. Maybe I should come check it out some time. Have you made it to the end yet? How long is it?
ReplyDeleteI have not made it to the end yet. about 1.5 miles from my house to the first part of the canal road so I guess I have only been out about 6 miles. I like it because its quiet and no cars or stop signs or the like. It is a bit rocky at times.
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