Monday, September 28, 2009

Baystate week 4, 9/28-10/4

Monday, 9/28/09 TAPER1
RUN: 11 miles, 3.75 @ 8:20, 8X800m @ 6:20-6:25 with 1.30 R, 2@ 8:10, .5 recovery (oops, meant to do 10 but I miscalculate)
SWIM: .5 miles with 400m free
legs, core, abs, pilates

Tuesday, 9/29/09
BIKE: 15 miles

Wednesday, 9/30/09
RUN: 8 miles, with 5 @ 7:18
legs, core, abs, pilates

Thursday, 10/01/09
BIKE: 15 miles plus 10 miles indoor. = 25miles

Friday, 10/02/09
RUN: 15 miles with 14@ 7:51

Saturday, 10/03/09
RUN: 4 miles recovery on trails

Sunday, 10/04/09
REST

Total: (taper week 1)
Run: 38 miles
Swim: .5 mile
Bike: 25 miles

Tuesday, September 22, 2009

Baystate week 4, 9/21-9/28

Monday, 9/21
RUN: 10 miles; 4.5@ 8:20, 10X400m @ 6:15-6:20 with 9X400 recovery, 1 @ 7:45, .5 cool down
SWIM: .5 mile freestyle back and front
legs, core, pilates

Tuesday, 9/22
SWIM: 1.25 miles: kick, crawl, breast.

Wednesday, 9/23
RUN: 10 miles w/ 9 @ 7:50 (negative splits). Felt slugish and legs felt weak.
core, legs, pilates.

Thursday, 9/24
RUN: 4 recovery on trails @ 9;20.
SWIM: 1 mile, 800m free style
BIKE: 30 min indoor trainer hard (10 miles)

Friday, 9/25
SWIM: 800m free style
REST

Saturday, 9/26
RUN: 21 miles, with 20 @ 7:58

Sunday, 9/27
Elyptical: 3 miles (run)
Swim: 1 mile, with.5 free

Total:
RUN: 43 (plus 3 elypical) = 46
SWIM: 4.25
BIKE: 10 miles

Monday, September 14, 2009

Baystate week 5, 9/14-9/21

Monday, 9/14
RUN: 10 miles; warm up 3.5 miles @ 8:19; 3 X 1600m @ 6:39, 6:32, 6:36, 1 mile recovery between intervals, 2 miles @ 8:35, .5 mile cool down
legs, abs, pilates

Tuesday, 9/15
SWIM: 1 mile

Wednesday, 9/16
RUN: 13 miles, with 11 @7:54 (was supposed to be MP)
legs, core, pilates

Thursday, 9/17
RUN: 4 recovery on trails @ 9:20
BIKE: 15 miles high gear

Friday, 9/18
REST
SWIM: .5 mile

Saturday, 9/19
RUN: 16 miles @ 7:59; last 5@ 7:36
SWIM: .5 mile

Sunday, 9/20
SWIM: 1.5 miles, with .5 crawl

Total:
RUN: 43
BIKE: 15 (eek)
SWIM: 3.5

Monday, September 7, 2009

Baystate week 6, 9/7 - 9/14

* change in run days due to race


Monday, 9/7
BIKE: 15 miles
SWIM: .5 mile
abs, legs, pilates

Tuesday, 9/8
RUN: 9.75 miles, with 3.2 speed; 1000m @ 6:36, 2000m@6:40, 1000m @ 6:34, 1000m @ 6:32.

Wednesday, 9/9
BIKE: 15 miles
RUN: 4.25 miles recovery
T - 1:36

Thursday, 9/10
RUN: 8 miles with 5@ 7:15, 1@ 7:57, 2 warm up/cool down @ 8:30.

Friday, 9/11
REST
legs, core, pilates

Saturday, 9/12
RUN: 22 miles @ 8:10, with last 2 @ 7:52 and 7:49

Sunday, 9/13
SWIM: 1.5 miles

Total:
RUN: 44 miles * record week
BIKE: 30 miles
SWIM: 2 miles