2012 4 Races for 4 PBs

outforarun

4.98 miles (8.02 km) at 8:49 pace on a Moscow treadmill earlier this evening.
Listening to Guardian's Football Weekly. Glad I invested in earphones, resist the urge to up the pace to cover the distance quicker, man it's boring.
Legs felt ok. Achilles pinging a little.

outforarun

6.27 Treadmill miles @ 8:06 pace.

Didn't leave the office until 9pm and didn't get back to the hotel until 10, trudging through snow. Was a busy working day and the first 2K of tonight's 10K run actually felt good. Then the boredom set in. Marathon Talk helped a lot but I couldn't stop my eyes wandering back to the distance, willing it to speed up. Probably ran this a bit faster than intended, I had been planning on saving this pace for Saturday. Sweat a bucket-load on these indoor runs.

outforarun

Lots of beer this weekend and zero running.
Another treadmill session last night: a sweaty 5.01 miles @ 8:49 pace.
Looking forward to some outdoor running next weekend.

outforarun

Back from Russia this weekend. Back outdoors running

Wrapped up well on Sunday morning and headed out. Brought the Garmin but hardly looked at it. The plan was to run a lap of the Park and home at whatever pace felt comfortable. The run itself was fine and it turns out that what felt comfortable for the run was 8:36 pace. The legs felt a bit stiff yesterday afternoon, and I could feel a little soreness in the hips. There are no bends to negotiate on a treadmill so I guess more muscles were called into action yesterday.

M01 8:34
M02 8:22
M03 8:37
M04 8:29
M05 8:29
M06 8:43
M07 8:50
M08 8:40

Total 8.13M @ 8:36

I've taken tomorrow off work and the plan is 10 miles at LSR pace.

outforarun

Longest run since DCM this morning.

Very frosty out there. Wore long sleeve running jacket over long sleeve running top. Gloves on as well. Snug. Target pace was 9:00 to 8:45. Underfoot conditions were good, only a few small slippy patches. Legs felt ok. Right groin gave a few tweaks alright, if it's not the groin it's the hip, struggling to shake these two niggles off. The Park looked gorgeous today. A white frostscape with bright sunshine slanting across it. I started too quickly and spent the later part of the run trying to keep the pace down. Just managing to sneak inside target pace.

M01 8:30
M02 8:46
M03 8:38
M04 8:33
M05 8:52
M06 8:54
M07 8:43
M08 8:55
M09 8:49
M10 8:48

Total 10.18M @ 8:45

outforarun

Went out at lunchtime Saturday. The idea was to try 6 miles around my usual Phoenix route at sub 3:30 PMP pace. Wasn't sure how I'd feel. I've been running infrequently of late and I haven't aimed for sub 8:00 minute miles since a week before DCM. I deliberately set off at a pace that I knew would be too fast. Looked at the Garmin after 200ms or so, 7:13 pace, ok now nice and easy drop the pace down.

Instead of dropping to 7:5X pace I settled into 7:4X pace. It felt ok and I decided I'd stick with it, I could always slow down later if need be. I was able to hold this quicker than PMP pace without any real problems over the full 6 miles. I could have gone faster but I'll save that for next time out.

Quite happy with the run, took less effort than I'd imagined it would. Groin was acting up a bit in the afternoon, but has recovered since.

Now I just got to do something about my running frequency. I've really slacked off since DCM (and I'd already slacked off coming up to DCM). Next weekend I head to Milan and I've no excuses there not to run (although might have to equip for snow), big park across the road and 24 hour babysitters.

Need to get some discipline and regular running back, mid January is when I plan to start training for CCM13.

Warm-up 1.29M @ 8:40

M01 7:41
M02 7:43
M03 7:43
M04 7:32
M05 7:38
M06 7:30

Total 6.01 @ 7:38
http://connect.garmin.com/activity/252342400

Warm-down 1.19M @ 8:39

outforarun

Right, slacking off is officially over. I've enjoyed what has been predominantly downtime since DCM but definitely time to start getting back running regularly again.

In Milan at the moment. It's grim and cold. Yesterday got out for what was going to be 5 recovery miles, but I failed to run slow enough on the first two miles and so just stopped looking at the Garmin and ran at what felt easy and comfortable. Afternoon is not a good time to run in the park here, lots of excitable dogs off the leash and I had to stop-start a few times.

M01 8:53
M02 8:49
M03 8:53
M04 8:34
M05 8:28

Total 5.00M @ 8:44

Went for a recovery pace run with the OH's sister this morning. Not as cold as yesterday, but there is still snow piled alongside the pathways. Promised to stay between 9:00 and 9:30 miles and we did this until mile 5 when my running partner decided she would push for the last mile.

M01 9:07
M02 9:24
M03 9:02
M04 9:13
M05 8:45

Total 5.00M @ 9:06

Did some shopping today: got a new pair of Nimbus 14 for €133 and upgraded Garmin to the Forerunner 210. €175 with HR monitor. Looking forward to trying out intervals on the 210 and to running my LSRs with average pace showing rather than lap pace.

outforarun

What do you get if you run piecemeal for a few weeks then do 5 miles, 5 miles and 10 miles on three consecutive days? in my case, a strained groin. Great. Stupid really. The consolation is that I enjoyed the run. Plotted a course that consisted of 3 laps of around 3.3 miles a lap, taking me round the park here but also along some residential streets. Quite a few runners out for a pre Christmas dinner work-out. Heavy grey skies, mist and drizzle.

First run with Garmin 210. A 10 miler at LSR pace. Set watch to show average pace. How have survived until now running on lap pace? This is so much better, no mad fluctuations in pace, I started too quick but just eased of the speed a little and watched the pace gradually correct itself over the latter part of the run. Found I watched the Garmin far less than normal, and the run felt more controlled and smoother. Felt a tweak in the groin near the end of lap 2, it wasn't anything dramatic so I pushed on. It was only later in the afternoon that it flared up. I had planned 5 recovery for tomorrow but jury's out now. It would take a huge overnight improvement to tempt me out.

Hmm have to focus on getting to 14 January injury free. I seem unable to shake hip and or groin niggles. I'm going to ease back on distance and speed for a while and just gradually build both up. Form wise, I won't be where I would have hoped to have been come 14 January. Part of me is starting to wonder if the insoles I started running with back in July are maybe causing these niggles? I'll re-focus on the stretches and strength exercises prescribed by the physio (I've neglected these) and I'll start doing some of the flexibility and strength routines in P&D. If I still have niggles in groin/hip come end of January I may risk removing the insoles.

M01 8:37
M02 8:46
M03 8:27
M04 8:33
M05 8:48
M06 8:49
M07 8:44
M08 8:56
M09 9:12
M10 8:56

Total 10.04M @ 8:47

Happy Christmas all.

outforarun

Groin felt better yesterday, but I played it cautious an opted not to run. Went out today instead for a short and slow 3 miler. Been a while since I ran any session less than 5 miles. Target pace was recovery pace, actual pace ended up at LSR pace. Groin was fine throughout, very happy about that. Legs a bit tired. Achilles pinging a bit. I'm hoping that returning to regular stretches and strength exercises will help the heel.

M01 8:38
M02 8:58
M03 9:03

Total 3.30M @ 8:53

With today's run i bring up 1284.80 miles and so overtake last year's total of 1281.67 miles and setting a new annual distance PB.

RunningKing

Do you do much core work? If you're prone to these hip and groin injuries, core workouts really help.
Nice running btw, I do a bit of travel myself, one of my aims for 2013 is to not consign myself to the treadmill in the hotel gyms, but to get out and see the cities!

outforarun

RunningKing wrote: »

Do you do much core work? If you're prone to these hip and groin injuries, core workouts really help.
Nice running btw, I do a bit of travel myself, one of my aims for 2013 is to not consign myself to the treadmill in the hotel gyms, but to get out and see the cities!

Thanks, I don't do much core work, almost none. I aim to change that though and I'm happy to hear it could help avoid hip/groin issue.

I hate the treadmill. The problem at the moment is that I'm back and forth to Moscow and where I'm staying is not great for running, I can choose to run along a 12 lane artery or alongside the Moscow River. The second option is the better for sure but temperatures of -20C and lower don't encourage you outside.

outforarun

Needed to run an errand today. The OH went on her bike and I ran alongside. Just shy of 2.5 miles out, just shy of 2.5 miles back. The weather has improved here with hazy sunshine replacing overcast skies and drizzle. Groin feeling good, achilles pinging a little. I'm keeping the pace and distance easy.

M01 8:46
M02 8:38

Total 2.44M @ 8:48

M01 8:49
M02 8:41

Total 2.33M @ 8:46

outforarun

Went out today with the intention of 6+ miles at LSR pace. But the legs had other ideas. First sub 8:30 pace, then 8:15 pace then sub 8:00 pace. Ok that's fast enough. It felt good to not be just trotting about. Fingers crossed that the groin wouldn't act up. Had to stop/start at one point because of two dogs that decided to jump back and forth around in front of my shins, owners showing no great enthusiasm to reel them in.

Slight twinge in groin now, but if it doesn't get any worse I'd be happy overall with how it responded to today's run.

Over 1296 miles completed for the year. Probably 8 miles tomorrow, but definitely want to break 1300 for the year.

M01 8:16
M02 7:40
M03 7:37
M04 7:40
M05 7:48
M06 7:49

Total 6.53M @ 7:48

outforarun

Last run of 2012 was an easy 5+ miles under warm sunshine. Total miles for the year 1301.58. Not too bad a total considering July (29 miles) and November (39 miles) were low mileage months.

Groin tweaked a bit this morning but after 3 or 4 miles I didn't notice it any more. I've two weeks before CCM13 training starts. I'd be happy completing an 8 miler and a 10 miler in that period where groin doesn't protest afterwards. I'm also determined to do regular core and flexibility work and I'll log that here.

Anyone reading this (Ray?) with the power to change log titles could they please change the year in mine to 2013. Thanks.

M01 8:44
M02 8:48
M03 8:52
M04 8:57
M05 8:56

Total 5.47M @ 8:52

outforarun

Could somebody switch the year on my title to 2013? Thanks.

Opened my account for 2013 this morning back on home turf. Kept the distance short just to be sure I'd get out of bed. Incredibly mild out, I just assumed it'd be cold and so layered up, after a mile I was roasting. I aimed for recovery pace but found I kept settling on LSR pace. Two laps of the block at 1.7 miles a lap. Achilles pinging. The rest of me fine. Tonight I'm going to do my first stretching and core session.

M01 9:03
M02 8:40
M03 9:00

Total 3.41M @ 8:52

outforarun

Saturday
I reckon if I can run 6 miles at PMP pace now and it feels comfortable then after 18 weeks training 26 miles at the same pace should be doable right? Wish it was that easy. I trotted over to the Park on Saturday. Then went round my 6 mile loop at PMP pace (7:5X). This felt ok the whole way round. Left achilles continues to ping (right achilles is, touchwood, 100% ok), groin felt ok. Running with average pace showing on the Garmin is brilliant I couldn't jump back to mile by mile pace anymore. Later in the day I could feel the groin acting up again, nothing major though. All else is fine - so left achilles and right groin those are the two areas I need to concentrate on.

Warm-up 1.25M @ 8:49

M01 7:53
M02 7:54
M03 7:54
M04 7:53
M05 7:51
M06 7:53

Total 6.01M @ 7:53
http://connect.garmin.com/activity/259008148

Warm-down 1.17M @ 8:42

Sunday
First 400 meters this morning the groin twinges, after that it settles down. Meet up with a mate for a leisurely lap of the Park. For how much longer are these mild conditions going to last? Complete the 8 miles inside target pace and groin feels ok. Once again it acts up later in the day but again nothing too painful.

M01 8:50
M02 8:46
M03 8:50
M04 8:51
M05 8:43
M06 9:00
M07 8:56
M08 8:54

Total 8.16 @ 8:52

outforarun

Before 2013 gets underway proper, I think it's time to pin up some stats.

I'm listing my current PBs, and as my race history is short I can list all 14 races I've run to date.

In 2012 I hit the 4 PBs my log title asked for, but I still leave the year a bit disappointed. Some of the PBs were too tight: 59 seconds for the marathon, 7 seconds for the half-marathon, progress yes but hardly the sort of progress I should be making a year between events. In retrospect my 10 mile PB was probably the one I should be most pleased with, taking over 2 mins off the previous year's time. Although I was also very happy to dip under 35 mins for 5 miles.

I lost a little motivation and a little discipline at the end of the year; the result of a jaded training program. Training for two marathon PB attempts in the year is fine, if you don't have to run at silly times in the morning. I found the early nights and early mornings training for DCM weighed heavier than those for CCM. Training toward Cork the weather was improving as race-day drew nearer, training for Dublin was the opposite and I found that difficult to manage.

Anyway - 2013 and another 4 PBs is the aim. Won't be getting any easier. And I'm only counting distances where I've already set a PB so for example I'd have to run two 10Ks in order to add a 10K PB. The biggie is CCM and my third attempt to go sub 3:30. I will be gutted if I don't get it this time round. Hopefully P&D + core and flexibility work will be the formula I need. And a big touchwood that my achilles and groin improve and I stay clear of other injury.

Full Race History

No|Race|Time|Pace(M)|Pace(KM)|Position|Finishers|% of Field|PB
01|Cork City Marathon 2010 | 3:51:53 | 8:51 | 5:30 | 542 | 1429 | 38 | Yes
02|Frank Duffy 10 Mile 2010 | 1:17:52 | 7:47 | 4:50 | 929 | 4902 | 19 | Yes
03|Dublin Half Marathon 2010 | 1:40:50 | 7:42 | 4:47 | 1257 | 5742 | 22 | Yes
04|Cork to Cobh 15 Mile 2010 | 1:56:59 | 7:48 | 4:51 | 332 | 848 | 40 | Yes
05|Cork City Marathon 2011 | 3:41:30 | 8:27 | 5:15 | 419 | 1379 | 31 | Yes
06|Frank Duffy 10 Mile 2011 | 1:15:57 | 7:36 | 4:43 | 924 | 5175 | 18 | Yes
07|Dublin Half Marathon 2011 | 1:37:59 | 7:28 | 4:39 | 874 | 6118 | 15 | Yes
08|Cork to Cobh 15 Mile 2011 | 1:55:49 | 7:43 | 4:48 | 264 | 737 | 36 | Yes
09|Aware 5 Mile Christmas Run 2011 | 0:35:26 | 7:05 | 4:24 | 99 | 1533 | 07 | Yes
10|Cork City Marathon 2012 | 3:40:31 | 8:25 | 5:14 | 358 | 1406 | 26 | Yes
11|Irish Runner 5 Mile 2012 | 0:34:35 | 6:55 | 4:18 | 338 | 4049 | 09 | Yes
12|Frank Duffy 10 Mile 2012 | 1:13:11 | 7:19 | 4:33 | 584 | 7103 | 09 | Yes
13|Dublin Half Marathon 2012 | 1:37:52 | 7:28 | 4:38 | 906 | 6315 | 15 | Yes
14|Dublin City Marathon 2012 | 3:41:42 | 8:27 | 5:15 | 3364 | 12210 | 28 | No


PB Details

Distance|2010 Best|2011 Best|2012 Best|2013 Best|Current PB Set
Marathon|3:51:53|3:41:30|3:40:31|0:00:00|Cork City Marathon 2012
15 Mile|1:56:59|1:55:49|didn't race|0:00:00|BHAA Cork to Cobh 2011
Half Marathon|1:40:50|1:37:59|1:37:52|0:00:00|Dublin Half Marathon 2012
10 Mile|1:17:52|1:15:57|1:13:11|0:00:00|Frank Duffy 2012
5 Mile|didn't race|0:35:26|0:34:35|0:00:00|Irish Runner 5 Mile 2012

belcarra

Interesting data there. What were the comparable total miles run in each calendar year?
I'd suspect that they might be relatively similar? If so, perhaps it's a jump in mileage you require more than anything?
I appreciate you have a limited amount of time to get your runs in every week but maybe that's the problem?
Difficult to improve much on 4 days a week. even if you could add a fifth day to your plan for the last 5 weeks of full training that would probably pay dividends?
At the end of the day it's only yourself really who can judge and balance the training time versus real life.

outforarun

belcarra wrote: »

Interesting data there. What were the comparable total miles run in each calendar year?
I'd suspect that they might be relatively similar? If so, perhaps it's a jump in mileage you require more than anything?
I appreciate you have a limited amount of time to get your runs in every week but maybe that's the problem?
Difficult to improve much on 4 days a week. even if you could add a fifth day to your plan for the last 5 weeks of full training that would probably pay dividends?
At the end of the day it's only yourself really who can judge and balance the training time versus real life.

Hi belcarra. You are absolutely correct. I'd just posted the above and thought, oops forgot to add details about overall mileage. There's only about 20 miles between 2011 (1280) and 2012 (1300), I don't have details for 2010.

I definitely need to up the mileage in order to see some improvement, that's clear from logs like your own and Raycun's. The PD will see me hit up to 55 a week which while not a huge jump up is still significant. I will be squeezing in the 5th run as well, I missed that running frequency on 4 runs a week. Mentally I'm bracing myself for the discipline that will be required to get me through P&D. Going to be some tough mornings.

belcarra

Sounds like you have it all in hand!

Regarding P&D don't fret too much. As you say the program won't be a huge step up in numbers so nothing to worry about really.
Just think of them as numbers to be ticked off. The LSRs you will be used to, the LT sessions actually help break up the monotony of long and medium runs. Personally I think the toughest are the VO2Max sessions but they are short and you really feel you have achieved something when you finish them. Luckily, they don't really feature til the final 7 weeks or so and even then there are only 4 or 5 sessions!

outforarun

Another mild early morning run. Short distance and recovery pace, makes it so much easier to get out of bed. Legs felt good during and after run.

M01 9:21
M02 8:58
M03 9:18

Total 3.45M @ 9:11

outforarun

Update overdue.

Last weekend's running was good insofar as I completed all miles with no complaints from the legs. The effort on the runs felt a little tougher than I would have expected but nothing I felt overly concerned about.

Last weekend's running was not so good because I picked up an unexpected 'injury'. Sunday morning was very nippy and well I could feel the cold spreading to all extremities!!

I felt pretty uncomfortable but just told myself to HTFU and keep running. Only when I returned home and hit the shower did I discover this wasn't just cold but one really really nasty bit of chaffing :eek: :eek:

I was in some discomfort from the rest of Sunday, and wasn't much better Monday. Eventually admitted to myself that I wasn't going to be starting CCM training this week after all. I can't believe I'm going to lose a buffer week because of this: but believe me I want to give this a chance to heal before running again. I've run in colder conditions and for longer but this has never happened before. Anti-chaffing undies on the shopping list this week, and another pot of vaseline.

Saturday
M01 8:57
M02 8:47
M03 8:23
M04 8:45
M05 8:56

Total 5.06M @ 8:46

Sunday
M01 9:10
M02 8:37
M03 8:35
M04 8:45
M05 8:45
M06 8:59
M07 9:00
M08 9:01

Total 8.17M @ 8:51

outforarun

Been a week of delicate walking. Only in the last 24 hours have I seen some significant healing of this friction injury. Have to face facts my 2 weeks buffer for CCM training is gone.I'll risk going back on the road next week but I can't jump straight into P&D week 1. Innstead I'll just aim for a 25 mile warm-up week before starting week 1 on 27 January. No more margin for error after that.

At least the achilles and groin are getting some rest. Plus I'm desperate for a run, so really hungry to get going now.

outforarun

Compression gear is not cheap. Picked up some Under-Armour compression shorts over the weekend. Tried them on a run for the first time this morning, they feel so right, I suspect I'm addicted to them already. Will order more online.

Friction wound has healed to say 95%. This injury was really out of left field. I do not want a repeat. Could feel the 5% that hadn't healed on this morning's tentative run, but I reckon running now won't make it any worse, touch wood.

Three cool early morning easy miles.

M01 9:17
M02 8:54
M03 8:51

Total 3.44M @ 8:58

scriba

outforarun wrote: »

Friction wound has healed to say 95%. This injury was really out of left field. I do not want a repeat. Could feel the 5% that hadn't healed on this morning's tentative run, but I reckon running now won't make it any worse, touch wood.

I find for me that if the wound isn't actually bleeding, treating it dry with a load of talc usually has me back running after a day or two, even after a bad dose. Previously I used to treat it with vaseline and savlon/sudocream, and it took ages to heal up. The underarmour will help. Get well soon.

outforarun

scriba wrote: »

I find for me that if the wound isn't actually bleeding, treating it dry with a load of talc usually has me back running after a day or two, even after a bad dose. Previously I used to treat it with vaseline and savlon/sudocream, and it took ages to heal up. The underarmour will help. Get well soon.

Thanks for the tip. Hopefully I won't have to put it into practise. Bleeding had stopped after two days, thankfully. I was worried about infection. But it was raw for some days after and I didn't want to upset the healing process by risking a run. Nasty. Another lesson learned.

outforarun

Quick update on weekend's running. Been busy and only now getting a short window to update.

Saturday
1.26M @ 8:53
6.02M @ 7:50
1.17M @ 8:47

Sunday
8.18M @ 8:50

Saturday's PMP miles round my usual 6 mile route in Phoenix felt reasonably comfortable. Ran this at lunch-time and, for the first time in a long while, with only a t-shirt on top. Sunday's lap of the park was a cold morning run but at least I avoided the horrendous weather later in the day.

But the good news was all about a complete lack of chaffing. Plus legs felt good, if a little tired on Sunday.

Marathon training began this morning with session 1 of P&D's 55 mile 18 week plan. More about that later.

outforarun

Lactate Threshold 8M with 4M @ 15K to HM pace

Just counted the number of runs in the P&D up to 55 miles per week 18 week plan, 86, yikes.

Ticked off the first one this morning. No gentle introduction either. I haven't run at half-marathon pace in a long while. My half-marathon PM I ran at 7:28 pace but that was last September. Nonetheless I said I'd aim for 7:30 or less pace and see how I got on. Hit start on the Garmin at 5:51 this morning. Two miles warm-up, then into the 4 tempo miles, pace feels ok for the first two, the second two not so comfortable, but I was never in any doubt that I'd stay on target. Plus I always find it that bit harder to up the pace at this hour in the morning. Mis-judged my route a little and ended up doing a warm-down of 2.4 miles. Nice feeling of satisfaction to have ticked this one off. Legs felt good.

Pity now is that for the next 2 weeks I'm on the threadmill. Another (and hopefully final) trip to Moscow.

Back on marathon training, feels good.

M01 8:56
M02 8:45
M03 7:31
M04 7:25
M05 7:30
M06 7:29
M07 9:00
M08 9:08

Total 8.40M @ 8:17

Week 01 Session Targets|Actual Distance|Actual Pace
Lactate Threshold 8M with 4M @ =<7:30 |8.40| 4M @ 7:29
General Aerobic 9M @ 9:00 to 9:15 ||
Recovery 4M @ 9:15 to 9:30||
Medium Long Run 12M @ 8:45 to 9:00


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
01 / 01 / 00 / 00 / 85 | 8.40 / 65.16 / 65.16

outforarun

General Aerobic 14 KM

The treadmill here is 100% metric so switching away from miles for the next fortnight. So instead of 9 miles P&D ask for 14 KM.

So general aerobic should be around 15% to 25% slower than marathon pace. Marathon pace I'm setting at 7:55 which gives be a general aerobic pace between 10:33 and 9:19. Seems slow, I know it says that 'the primary purpose of these runs is to increase your training volume', but that seems really slow and it'll feel even slower on a treadmill. I decide to go for 5:42 kM pace (9:10 mile pace).

The Right Hook and Guardian's Football Weekly keep me distracted. How am I going to do 19KM on Sunday!

Run feels easy and comfortable. Core and flexibility session planned for tomorrow.

14.00 KM @ 5:42 KM/hr

Week 01 Session Targets|Actual Distance|Actual Pace
Lactate Threshold 8M with 4M @ =<7:30 |8.40| 4M @ 7:29
General Aerobic 14KM @ 5:36 to 5:45 | 14 | 5:42
Recovery 4M @ 9:15 to 9:30||
Medium Long Run 12M @ 8:45 to 9:00


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
02 / 02 / 00 / 00 / 84 | 17.10 / 73.86 / 73.86

outforarun

Recovery 6KM

Wrecked. Quick update. We're on a project go live here in Moscow and hours are crazy. Got out of the office yesterday at 11pm. Knocked core session on the head. Today got back from work just in time to squeeze in 6KM before the gym shuts. Bed early now cause we don't start work until 10 in the morning, so I'll be back down at the gym for 7am.

Enjoyed tonight's run. Sweat out all those office toxins.

6.10 KM @ 5:49 KM/hr

Week 01 Session Targets|Actual Distance|Actual Pace
Lactate Threshold 8M with 4M @ =<7:30 |8.40M| 4M @ 7:29
General Aerobic 14KM @ 5:36 to 5:45 | 14.00KM | 5:42
Recovery 6KM @ 5:45 to 5:54| 6.10KM | 5:49
Medium Long Run 12M @ 8:45 to 9:00


Sessions Completed / On Target / DNS / DNF / Remaining | Miles WTD / MTD / YTD
03 / 03 / 00 / 00 / 83 | 20.89 / 3.79 / 77.65