Baystate week 12, 7/27-8/2

Monday, 7/27
RUN: 9 miles w 3X1mile intervals @ 6:40 (was supposed to be 6:41), with 1 min R (was 1:30)
4 miles @ 8: 35 (last mile faster), 3 mile speed, 2 miles cool down (9:10).
* vomited during last 100m of the last mile repeat. Legs great, no soreness.
SWIM: 1 mile, W 400m kicks/backcrawl.
abs, core, legs

Tuesday, 7/28
BIKE: 25 miles outside; great ride, while listening to 2 podcasts.
Weights arms, abs

Wednesday, 7/29
RUN: 8 miles ( 2 miles 2 8:35, 3 miles @ 8:13, 2 miles @ 8:40, 1 mile @ 10:00 or so)
SWIM: 800 m, with 200m kicks and back stroke

Thursday, 7/30
RUN: 4 recovery on trails (9:40 pace)
BIKE: 15 miles easy with Chris
SWIM: 800m, with 200m kicks and back stroke
200abs, core, pilates, legs.

Friday, 7/31
REST

Saturday, 8/1
RUN: 18 @ 8:39, and 2 miles walked @ 13:50.; nausea still present. Need to try vanilla gels...

Sunday, 8/2
SWIM: 1.25 miles with 400 backstroke and 800 licks
pilates, abs, core.

Total:
RUN: 39 (plus 2 walk)
SWIM: 3.5 miles
BIKE: 40 miles

Baystate week 13 7/20-7/26

Monday, 7/20/09
RUN: 9 miles; 3 miles @ 8:34, 5X 1000m with 400m RI @ 6: 28, 6:30, 6:31, 6:30, 6:29, 2 miles @ 9:45
SWIM: .5 mile with 400m kicks/back stroke

Tuesday, 7/21/09
BIKE: 30 minutes indoor intervals (10 miles)
SWIM: 1 mile with 400m kicks.

Wednesday, 7/22/09

RUN: 8 miles W 4 at med tempo (7:29)

legs, pilates, abs

Thursday, 7/23/09

RUN: 4 m recovery on trails (9:00min/mile)

BIKE: 15 miles outdoors

BIKE: 10 miles indoor intervals

Friday, 7/24/09

REST

Saturday, 7/25/09

RUN: 20 miles long, 8:55 pace; hot, humid, not enough nutrition, walked uphills, took breaks.

Sunday, 7/26/09

SWIM: 1.25 miles

legs, core, pilates

Total:

RUN: 41 miles

BIKE: 40 miles

SWIM: 2.75 miles

Baystate week 14 - 7/13 - 7/20

Monday, 7/13/09
RUN: 8 miles speed, with 3.5 @ 8:35, 1200@ 6:33, 1000@ 6:34, 800@ 6:26, 600@ 6:23, 400@ 6:20, and 2 miles @ 9:45. (old A)
SWIM: 30 min OW (about .75 mile)

Tuesday, 7/14/09
BIKE: 15 miles
SWIM: 30 min OW (about .75m)

Wednesday, 7/15/09
RUN: 8 miles with 6@ 7:39
SWIM: .75 miles with kicks
legs, abs, pilates

Thursday, 7/16/09
RUN: 4 miles @ 9:50 (recovery, trail run)
SWIM: .75 mile with intervals, OW
BIKE: 15 miles
weights arms

Friday, 7/17/09
REST
.5 mile swim OW

Saturday, 7/18/09
RUN: 17 miles @ 8:44, first at 9:00, last 7 as intervals. .5 m walk home. Hard, hot and humid.

Sunday, 7/19/09
SWIM: 3000 meters (1.8 miles)
Legs, 200 abs, pilates

Total:
RUN: 37 miles (PR)
BIKE: 30 miles
SWIM: 4.55 miles

Baystate week 15 - 7/6 - 7/12

Monday, 07/06/09
RUN: Speed session; 4 miles @ 8:24, 4* 800m @ 6:23, 6:20, 6:18, 6:20, 2m @9:04; 8 miles total; felt great
SWIM: (bonus workout); .5mile with .25 kicks at the town pool.

Tuesday, 07/07/09
BIKE: 60min on the trainer, with 3*5min speed intervals at higher resistance (20 miles).
Pilates: 15 min, legs, 200abs.

Wednesday, 07/08/09
RUN: Marathon paced; 1 mile easy (8:35), 6 miles @ MP (7:55 instead of 8) with 3 strides (100m, 200m and 100m), 1 mile easy.
200abs
Weights arms

Thursday, 07/09/09
BIKE: 15 miles outdoors (highest gear)
30 min indoors (about 10 miles)

Friday, 07/10/09
REST
SWIM: .75 mile

Saturday, 07/11/09
RUN: 15 miles @ 8:35, with last mile @ 8:00 (new Asics)

Sunday, 07/12/09
RUN: 4 miles recovery @ 9:45 (new Asics)
SWIM: 1 mile with kicks
200abs
core
legs

Total:
RUN: 35 miles
BIKE: 45 miles
SWIM: 2.25 miles