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Wk 10 Training - San Diego Marathon

Sunday, April 20, 2014

MONDAY
Rest Day

TUESDAY
PLAN
Cross Train XT #1
Spin Workout (45 - 60 mon)
10 min warm up then increase to PE 2, PE 1 for last 5 mi

ACTUAL
Strength Training -- 50 min
Indoor Cycling -- 60 min
Walking 3 mph -- 30 min

WEDNESDAY
PLAN
Key Run Workout #1: Track Repeats
10-20 min warm up
3 x (2 x 1200 @ 6:46)
(2 min RI)
(4 min between sets)
10 min cool down

ACTUAL
2 x (3 x 1200 @ 6:46) [I remembered wrong]
Run Intervals: :50/:10 (1-2), :50/:12 (3-6)

Interval Splits: 6:28 (2:03) / 6:25 (2:00) / 6:29 (6:47) / 6:32 ( 2:10) / 6:30 (2:25) / 6:28

THURSDAY
PLAN
Cross Train XT #2
Spin Workout (50 min)
10 min warm up, then alternate 15 moderate to hard, 5 min easy

ACTUAL
Strength Training - 50 min
Indoor Cycling -- 50 min
Walking 3 mph -- 30 min

FRIDAY
PLAN
Key Run Workout #2: Tempo Run
11 miles:
1 mile easy
10 @ 10:52/mi

ACTUAL
11 miles
Run Intervals: :30/:40 (1), :30/:25

Splits: 11:45 / 10:33 / 10:42 / 10:32 / 10:36 / 10:54 / 10:36 / 10:12 / 10:31 / 10:38 / 10:32

SATURDAY
PLAN
Rest Day

SUNDAY
PLAN
Key Run Workout #3: Long Run
15 miles @ 11:12/mile

ACTUAL
15 miles
Run Intervals: :30/:35 (1-4), :30/:45 (5-6), :30/:40 (7-8), :30/:35 (9-12), :30/:30 (13-15)

Mile Splits: 11:03 / 11:01 / 10:41 / 10:42 / 10:55 / 11:09 / 11:00 / 11:28 / 10:54 / 11:01 / 11:06 / 11:11 / 10:50 / 11:01 / 10:39
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