30 on 30 Training – Weeks 4-5
The 30 on 30 training is progressing well. Last week (week 4) I finally made it up to a weekly mileage of 25 miles and a long run of 10 miles. Now we’re talking! I did the 10 miler along the Victoria Inner Harbour on what might have been the hottest day of the year so far. Thanks to lots of sunblock and lots of hydration the run went great. However I think it might have taken a bit more out of me than I thought because my heart rate was pretty high on Sunday’s recovery run.
| 23/06 | - | Rest day |
| 24/06 | 6.0 miles | Easy run: avg 162 bpm, 10:58 min/mile |
| 25/06 | 5.0 miles | Tempo run: 3mi @ 8:05/8:13/8:11 min/mile |
| 26/06 | XT | 45 min elliptical & weights |
| 27/06 | - | Rest day |
| 28/06 | 10.0 miles | Long run: avg 165 bpm, 11:05 min/mile |
| 29/06 | 4.0 miles | Recovery run: avg 159 bpm, 11:32 min/mile |
| Total | 25.0 miles | YTD: 566.8 miles |
This week (week 5) is a step-back week for me. I scheduled this to coincide with the July 4 long weekend because it’s the annual Potlatch ultimate tournament. We’re getting the old Thunderstats gang together for the tournament. I actually haven’t touched a disc since last year’s tournament but I’m hoping to at least bring some fitness to the defensive end of things!
| 30/06 | - | Rest day |
| 01/07 | 5.0 miles | Easy run: avg 157 bpm, 11:15 min/mile |
| 02/07 | XT | Pilates |
| 03/07 | 5.0 miles | Easy run: avg 159 bpm, 10:57 min/mile |
| 04/07 | XT | Potlatch Day 1 (3 ultimate frisbee games) |
| 05/07 | XT | Potlatch Day 2 (3 games) |
| 07/07 | XT | Potlatch Day 3 (2-4 games) |
| Total | 10.0 miles | YTD: 576.8 miles |