Week 3 run training report to coach Setlack

nwtdarren (47)in #running • 6 years ago (edited)

before my run yesterday, I had a chance to shoot the javarunners going by. VERY MERRY GANG

Third week of training went very well. On my way out to my long run today, during which I will re-set and re-open the 'Humble Mile' race course I set last year.

The prizes this year are a bit different, relating more directly to trail running. Come run it if you want to earn one!

Back to the training:

Minutes prescribed – 385 - 445

Monday - 60

Monday – 57:09 trail

Tuesday - 70-75

Tuesday - 115

Wednesday - 15-20 WU/15-20 CD: Tempo Session 20@Marathon Pace, 5 minutes easy jog recovery followed by 2 x 8 min@ T-pace

Wednesday – Used my ‘parking lot track’ again for this tempo session. Pace graph attached. Not sure how well I did, but I’m getting used to following the workouts via the garmin tools.

intervals workout pace graph

Thursday - 45-60 recovery run, very easy

Thursday OFF

Friday - OFF or easy depending on how you are feeling

Friday – 1:12:20 trails easy

Saturday - Fartlek 15-20min warm-up. 4x90 seconds (90 seconds jog recovery at easy run pace), 3x60 seconds (60 E-pace R), 4x45 seconds (45s E-pace R), 4x30 sec. (30s E-pace rest), 4x15s (30s E-pace rest). 15-20min Rest

Saturday – 1:11:39 Aside from going out too hard on the first fartlek, all went well. This workout (known to runners as 'Mona Fartleks' is to prepare me for something. I don't know what yet, but that's part of the excitement of having a coach - she knows more about running than I do :)