30 on 30 Training – Weeks 1-3
Posted by Cecilia on Tuesday, June 24, 2008 · Leave a Comment
Since I’ve declared my intent to run 30km on my 30th birthday I figure another series of weekly training updates is warranted. Below are summaries of my first three weeks of training. So far so good. I’m happy with the slow but steady increases in total and long run mileage.
| 02/06 |
- |
Rest day/Travel from Ottawa |
| 03/06 |
4.0 miles |
Easy run |
| 04/06 |
XT |
40 min elliptical & weights |
| 05/06 |
4.0 miles |
Easy run: avg 158 bpm, 11:25 min/mile |
| 06/06 |
- |
Rest day |
| 07/06 |
7.0 miles |
Long run: avg 161 bpm, 10:53 min/mile |
| 08/06 |
4.0 miles |
Recovery run: avg 167 bpm, 10:48 min/mile |
| Total |
19.0 miles |
YTD: 497.5 miles |
| 09/06 |
- |
Rest day |
| 10/06 |
5.2 miles |
Tempo run: 3mi @8:32/8:29/8:15 min/mile |
| 11/06 |
XT |
35 min elliptical & weights |
| 12/06 |
4.0 miles |
Easy run: avg 158 bpm, 11:03 min/mile |
| 13/06 |
- |
Rest day |
| 14/06 |
4.0 miles |
Easy run: avg 159 bpm, 11:03 min/mile
Rattlesnake Ridge hike with family |
| 15/06 |
8.0 miles |
Long run: avg 165 bpm, 10:44 min/mile |
| Total |
21.2 miles |
YTD: 518.7 miles |
| 16/06 |
- |
Rest day |
| 17/06 |
5.0 miles |
Speedwork: 2x1mi in 7:32/7:35 min |
| 18/06 |
XT |
45 min elliptical & weights |
| 19/06 |
6.0 miles |
Easy run: avg 157 bpm, 11:15 min/mile |
| 20/06 |
- |
Rest day |
| 21/06 |
3.1 miles |
5K race: 24:15, 7:48 min/mile |
| 22/06 |
9.0 miles |
Long run: avg 10:56 min/mile |
| Total |
23.1 miles |
YTD: 541.8 miles |