Monday, April 16, 2007
4/9-4/15 (new shoes)
Weather this season has been crazy. We ended up getting cancelled in Emporia and ran in great weather at Concordia instead. The track there is crazy fast and the weather was nice. I wanted to run faster than I did last year at conference but ended up running 12 seconds slower. Last year at conference my last lap was 71 and this weekend it was 79, so there is 8 seconds right there.
1k - 3:22
2k - 6:39 (3:17)
3k - 9:57 (3:18)
4k - 13:16 (3:19)
5k - 16:38 (3:22)
6k - 20:00 (3:22)
7k - 23:22 (3:22)
8k - 26:47 (3:25)
9k - 30:14 (3:27)
10k - 33:37 (3:23)
Mon. 20 min. build up with last mile on the track in 5:06, 3:30 mins walk/jog 4x400m 68, 67, 71, 72 with 1 min rest between, 14 mile cooldown - 6.5 miles
Tues. 62 mins - 9 miles
Weds. 50 mins - 7 miles
Thurs. 60 mins - 8.5 miles
Fri. 36 mins - 5 miles
Sat. 15 min warmup, 10k in 33:37, 14 min cooldown - 10 miles
Sun. 90 mins - 13 miles
59 miles
1600m - 5:20
3200m -10:37 (5:17)
4800m - 15:58 (5:21)
6400m - 21:20 (5:22)
8000m - 26:47 (5:27)
9600m - 32:18 (5:31)
3200m -10:37 (5:17)
4800m - 15:58 (5:21)
6400m - 21:20 (5:22)
8000m - 26:47 (5:27)
9600m - 32:18 (5:31)
1k - 3:22
2k - 6:39 (3:17)
3k - 9:57 (3:18)
4k - 13:16 (3:19)
5k - 16:38 (3:22)
6k - 20:00 (3:22)
7k - 23:22 (3:22)
8k - 26:47 (3:25)
9k - 30:14 (3:27)
10k - 33:37 (3:23)
Mon. 20 min. build up with last mile on the track in 5:06, 3:30 mins walk/jog 4x400m 68, 67, 71, 72 with 1 min rest between, 14 mile cooldown - 6.5 miles
Tues. 62 mins - 9 miles
Weds. 50 mins - 7 miles
Thurs. 60 mins - 8.5 miles
Fri. 36 mins - 5 miles
Sat. 15 min warmup, 10k in 33:37, 14 min cooldown - 10 miles
Sun. 90 mins - 13 miles
59 miles
# posted by Patrick @ 5:30 PM 
