Friday, January 21, 2011

Training Summary: Week 2 (January 10 - January 16)

Monday: 6.3K easy recovery run, 38 min (6:00/km)
Tuesday: 3K warmup, 2 x 3K at tempo with 3 min rest between, 3K cooldown. Tempo sets were 14:30 each (4:50/km). Great run. 12.5K total.
Wednesday: Slush on the roads meant a 7 mile (11.2K) treadmill run in the morning (65 minutes or 5:47/km)
Thursday: Skiing and rest
Friday: 13K on the dyke trail again, this time easy with a fast finish (1:13 total)
Saturday: 4K easy, pre-race rest
Sunday: 15K race in 1:15:19; full report soon! (1K warmup before)

Total: 63K

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