Monday, August 31, 2009

Baystate week 7, 8/31-9/06

Monday, 8/31
RUN: 9.5 miles with 4.5 speed (6X 1200m @ 6:36, 6:35, 6:36, 6:35, 6:34, 6:33)
pilates, 200abs, legs.

Tuesday, 9/1
BIKE: 15 miles easy (sick)
SWIM: .75 mile with kicks

Wednesday, 9/2
RUN: 12 miles, with 10 miles @ 7:42
pilates, 200abs, legs

Thursday, 9/3
RUN: 4 miles recovery on trails @ 9:24
BIKE: 60 min (20 miles) indoors, with 12X1 min sprints

Friday, 9/4
SWIM: 1 mile with kicks

Saturday, 9/5
REST

Sunday, 9/6
RUN: 14.5 miles (including 13.2 miles @ 1:39:39, 7:33 pace)

Total:
RUN: 40 miles
BIKE: 45 miles
SWIM: 1.75 miles

Tuesday, August 25, 2009

Baystate week 8, 8/24-8/30

Monday, 8/24
RUN: 9 miles @ 7:38, with 1 mile @ 6:40, 2 @ 6:43, 800m @ 6:22, 800m @ 6:20.
pilates, legs, abs
SWIM: .5 mile OW

Tuesday, 8/25
BIKE: 15 miles with intervals
SWIM: .5 pool with kicks

Wednesday, 8/26
RUN: 8 miles @ 7:44; 2@ 8:40, 4@ 7:18, 1.5@ 7:34, .5mile@9:00
SWIM: .5 pool with kicks

Thursday, 8/27
RUN: 4 miles recovery on trails @ 9:13
BIKE: 15 miles HARD with Chris
abs, pilates, legs

Friday, 8/28
REST

Saturday, 8/29
RUN: 21 miles; 20 miles @ 8:18, with last 1.5@ 7:28.

Sunday, 8/30
SWIM: 1.5 mile swim with 400m kicks

Total
RUN: 43miles
BIKE: 30 miles
SWIM: 3 miles

Monday, August 17, 2009

Baystate week 9, 8/17-8/24

Monday, 8/17/09
RUN: 9.5 miles; 3.7@ 8:24 (warm up); 2 (6X400m with 1:30 RI) with 2:30 RI between the 2 sets (6:20, 6:18, 6:20, 6:08, 6:21, 6:20, 6:22, 6:19, 6:19, 6:20, 6:20, 6:15min/mile, between 1:15-1:35), 1 mile RI, 2.3 miles cool off @ 10:00
V hot run, 3 gagging incindents during the last few sets, but managed to hold everything in. Had a hard time keeping the pace where it had to be, and would go out too fast, then too slow, than too fast. I never have this problem with other lenghts of intervals. Even the cool off seemed hard, and the last 2 gigantic hills..oh, my. But, I loved the run!
SWIM: 800m with kicks (pool)

Tuesday, 8/18/09
BIKE: 15 miles
SWIM: 800m OW

Wednesday, 8/19/09
RUN: 8 miles with 3 miles @ short tempo (7:14, but I did them @ 7:05)
SWIM: 800m pool (with kicks)


Thursday, 8/20/09
RUN: 4 miles recovery on trails @ 9:24
BIKE: 20 miles (60 min) indoors, with 5X 3 min intervals fast at high gear.

Friday, 8/21/09
REST

Saturday, 8/22/09
RUN: 15 miles @ 8:26 am - horrible run, hot and humid, vomited so cut it short;
5 miles @ 7:36 in the afternoon
T: 20 miles

Sunday, 8/23/09
SWIM: 1.5 miles pool

Total:
RUN: 41 miles
BIKE: 35 miles
SWIM: 3 miles

Monday, August 10, 2009

Baystate week 10, 8/10-8/17

Monday, 8/10
RUN: 9 miles with 6X800m @ 6:20, 6:26, 6:26, 6:21, 6:22, 6:24.
SWIM: .5 mile OW
legs, abs, core, 15 min pilates, weights arms

Tuesday, 8/11
BIKE: 15 miles
SWIM: .5mile OW

Wednesday, 8/12
RUN: 10 miles with 6X7:32

Thursday, 8/13
RUN: 4 recovery @ 9:24
BIKE: 15 miles

Friday, 8/14
REST; .25 OW swim

Saturday, 8/15
RUN: 13 miles @ 8:12 - hot, humid, horrible
SWIM: .75 mile pool

Sunday, 8/16
SWIM: .25 ocean, 1.25 pool
200 abs, legs, 15 min pilates

Total:
RUN: 36 miles
BIKE: 30 miles
SWIM: 3.5 miles

Tuesday, August 4, 2009

Baystate week 11, 8/3-8/9

Monday, 8/3
RUN: 9.5 miles @ 8:05; 3.5@ 8:44, 2X1200 @ 6:36, 4X800m @ 6:30, 6:28, 6:26, 6:24, w @ min RI; 2.5 miles @ 9:30
legs, core, abs

Tuesday, 8/4
BIKE: 15 miles
SWIM: .5 mile with kicks

Wednesday, 8/5
RUN: 8 miles, with 5@ 7:25; tough, in the heat, took a rest mid tempo.
SWIM: .5 mile with kicks

Thursday, 8/6
RUN: 4 miles recovery on trails @ 9:20
BIKE: 20 miles indoors (60 min)

Friday, 8/7
REST

Saturday, 8/8
RUN: 20 miles @ 8:25

Monday, 8/9
BIKE: 15 miles

Total:
RUN: 41.5
BIKE: 50 miles
SWIM: 1 mile