March 27, 2011

3/21 - 3/27/11

mon - 5 miles 38:55 TM
tue - 16 miles(am: 6 miles 47:55 bbh--pm: 10 miles 1:18:35 TM)
wed - 11 miles (2 wu 14:00 + 6 miles 31:34 + 2 wd 13:51 + 8 x 100m strides)
thu - 13 miles(am: 6 miles 49:05 bbh--pm: 7 miles 55:40 TM)
fri - 6 miles 47:45 TM
sat - Azalea Trail 10k, 32:39, 8th, only got a few splits 5:00, 4:57, 5:18, then didnt see 4 or 5 mile markers
sun - 22 miles 2:17:50 in st. francisville, hilly, dirt road (69:50 / 68:00)
Total 79 miles

3/14-3/20/11

mon - 16 miles(am: 6 miles 50:10 bbh--pm: 10 miles 1:19:10 TM)
tue - 16 miles(am: 6 miles 49:25 bbh--pm: 10 miles 1:18:35 TM)
wed - 18 miles(am: 6 miles 48:45 bbh--pm: 12 miles, workout at lakes-4 x mile in 5:08, 12, 14, 00 + 5 x 250m in 42sec + 6 x 100m strides)
thu - 16 miles(am: 5 miles 41:55 bbh--pm: 8 miles 1:03:10 TM)
fri - 9 miles 1:11:30 TM
sat - 10 miles (Forge Trail #2, 10k+, 35:14, 2nd + 2 wu and wd)
sun - 14 miles (Great St. Charles 10k, 32:20, 2nd + 4 wu and wd)
Total 96 miles

March 9, 2011

3/7 - 3/13/11

mon - 13 miles (am: 5 miles 40:00--pm: 8 miles 63:25 TM)
tue - 17 miles (am: 6 miles 48:45--pm: 11 miles 66:10 TM, 3 wu + 7 @ 5:18 + 1 wd)
wed - 18 miles (am: 7 miles 56:05 TM--pm: 11 miles 1:27:05 TM)
thu - 12 miles 1:34:45 TM
fri - 19 miles (VO2 trial #4, 13 miles in 1:32:30 + 10k in 32:36, VO2 max is 68 ml/kg/m)
sat - 14 miles (Run on the Bayou 10k, 32:17, 1st, splits 5:04, 03, 18, 20, 16, 6:14. 3 mile wu + 4.8 miles wd)
sun - 20 miles 2:06:30 in mandeville 66:55, 59:35 w Liss
Total 113 miles

March 4, 2011

2/28 - 3/6/11

mon - 16 miles (am: 6 in 49:00-pm: 10 in 1:19:12 on Tm)
tue - 17 miles (am: 6 in 48:45 bbh loops-pm: 11 miles, workout on Lee High cinder track, 20 x 1/4 w/60 sec jog & 3min jog after every set of 4)
wed - 16 miles (am: 10 in 1:21:00 bbh loop-pm: 6 in 47:00 around burbank soccer fields)
thu - 11 miles 1:26:25 on TM
fri - 20 miles 2:09:30, VO2 trial #3, 96 mins about 14 miles (45 mins@ 7 & 45mins @ 6:40) then 10k in 33:20
sat - 13 miles 1:42:50 on TM
sun - 21 miles 2:10:25 lakes w/kevin, 1st 10 66:08, 2nd 57:27 + 1 cd, last 7 in 5:52, 51, 49, 39, 23, 13, 10
Total 114 miles