Oregon System
Monday, 08-22-2011
4.5 mile fartlek around Ft. McHenry in 29:47 + Gym^
* 8 x 2 min easy, 1 min fast in 8:45/5:30/7:09/5:29/6:52/4:47/6:32/5:15/6:46/5:44/7:03/5:22/6:40/5:30/6:50/5:08/6:49 (avg. 5:20/mile; 6:29/mile total)... alright, but could be better. Have nothing to compare this with, never had data for these efforts, but still don't feel like I can open up, but I know this is very good work. Was trashed the last .5 mile when I went long by error. Good work for the day, followed with upper-body weights. Weak left hamstring.
Tuesday, 08-23-2011
6 miles steady around Baltimore in 35:27
* 6:09, 5:55, 5:55, 5:51, 5:54, 5:38 (avg. 5:54/mile)
Wednesday, 8-24-2011
3 miles easy out to Montgomery Rd in 21:34
* 7:46, 7:01, 6:37 (avg. 7:08/mile)
Thursday, 08-25-2011
5 miles with 12 x 200m uphill in 37:35
* 5:30-5:16-5:29-5:21-5:24-5:37-5:28-5:21-5:22-5:28-5:32-5:32 (avg. 5:26/mile)... solid work.
Friday, 08-26-2011
2 miles easy up to Bellows Spring in 15:06
* 7:57/7:04 (avg. 7:32/mile)
Saturday, 08-27-2011
6 miles with variation (1 mile easy, 1 mile hard...) in 37:14
* 7:06, 5:28, 6:44, 5:34, 6:55, 5:23 (avg. 6:55/5:28 mile)... on the eve of Hurricane Irene, got in this tremendously humid and hilly effort. That second hard effort was completely uphill and tough, while I am feeling good that I was able to close with my fastest mile of the day on the final hilly stretch home.
Sunday, 08-28-2011
4.18 miles easy around Elkridge in 28:01
* 7:08, 6:56, 6:44, 6:12, 5:40 (avg. 6:42/mile)... post-Hurricane Irene. Nice run. Smooth, powerful, upright.
Total
30 Miles
4.5 mile fartlek around Ft. McHenry in 29:47 + Gym^
* 8 x 2 min easy, 1 min fast in 8:45/5:30/7:09/5:29/6:52/4:47/6:32/5:15/6:46/5:44/7:03/5:22/6:40/5:30/6:50/5:08/6:49 (avg. 5:20/mile; 6:29/mile total)... alright, but could be better. Have nothing to compare this with, never had data for these efforts, but still don't feel like I can open up, but I know this is very good work. Was trashed the last .5 mile when I went long by error. Good work for the day, followed with upper-body weights. Weak left hamstring.
Tuesday, 08-23-2011
6 miles steady around Baltimore in 35:27
* 6:09, 5:55, 5:55, 5:51, 5:54, 5:38 (avg. 5:54/mile)
Wednesday, 8-24-2011
3 miles easy out to Montgomery Rd in 21:34
* 7:46, 7:01, 6:37 (avg. 7:08/mile)
Thursday, 08-25-2011
5 miles with 12 x 200m uphill in 37:35
* 5:30-5:16-5:29-5:21-5:24-5:37-5:28-5:21-5:22-5:28-5:32-5:32 (avg. 5:26/mile)... solid work.
Friday, 08-26-2011
2 miles easy up to Bellows Spring in 15:06
* 7:57/7:04 (avg. 7:32/mile)
Saturday, 08-27-2011
6 miles with variation (1 mile easy, 1 mile hard...) in 37:14
* 7:06, 5:28, 6:44, 5:34, 6:55, 5:23 (avg. 6:55/5:28 mile)... on the eve of Hurricane Irene, got in this tremendously humid and hilly effort. That second hard effort was completely uphill and tough, while I am feeling good that I was able to close with my fastest mile of the day on the final hilly stretch home.
Sunday, 08-28-2011
4.18 miles easy around Elkridge in 28:01
* 7:08, 6:56, 6:44, 6:12, 5:40 (avg. 6:42/mile)... post-Hurricane Irene. Nice run. Smooth, powerful, upright.
Total
30 Miles
