Boston training week 18

Monday, 12/28/09
RUN: 13.5 miles, 13@ 7:57 ; 7:4X if you eliminate mile 7.
Mile 1: 8:02
Mile 2: 7:57
Mile 3: 8:00
Mile 4: 8:01
Mile 5: 7:54
Mile 6: 7:59
Mile 7: 8:57 - this is where I stopped to give directions, and forgot to turn the Garmin off! Oops!
Mile 8: 7:36 - trying to make up for mile 7
Mile 9: 7:40
Mile 10: 7:55
Mile 11: 7:58
Mile 12: 7:49
Mile 13: 7:27
Solid run! Felt good
Route: Arlington bike path to center, 2 loops around Fresh Pond and back.
Shoes: Asics Gel K
ITexs

Tuesday 12/29/09
RUN (recovery): 5 miles @ 8:44, last mile on hills @ 8:18
Route: Heights to Center back on Gray.
Shoes: Addidas C
Notes: V cold day, face froze, coming up on Gray the wind was v strong, and slowed me down a lot. Love this route, though. Legs were sore yesterday, better today.

SWIM: .5 mile
200abs, 30 pushups, leg ex, IT ex.

Wednesday, 12/30/09
RUN (track): 8 miles, 3 warm up: 8:40, 8:30, 8:00, 3X1 @ 6:15, 6:19, 6:17 (was supposed to be 6:22) with 200 m RI; 2 miles cool down; 3 hill sprints.
Route: bike path, track
Shoes: Asics K
Notes; v cold temps, surprised with my mile repeats. I did have to push through as the wind was v strong 200/400m of the track.
IT ex, abs

Thursday 12/31/09
SWIM: 2 hours and play; 1 mile?

Friday, 01/01/10
8 miles easy

Saturday, 01/02/10
Rest (sick)

Sunday, 01/03/10
RUN: 6 miles w/ 4x800m intervals @ 6:10.
BIKE: 10 miles

T:
RUN: 40.5 miles
BIKE: 10 miles
SWIM: 1.5 miles