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    TRILLIUM22   44,320
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Wednesday Dec 12

Wednesday, December 12, 2012

Here's a link to my runningahead calendar in case you want the big picture.

www.runningahead.com/log
s/65ea9d9e51ee43a2afa1cea2
a5902649/calendar
It shows what I've done and my future

running plans. Planned workouts are in boxes. If you mouse over the entry you can see notes I've added.


In the morning I ran. Today's workout was 1 mile easy, 3 miles at HM pace, 1 mile easy, 2 miles at 10k pace, 1 mile easy.

I was thinking of a range. On one end is my most aggressive estimates of my HM and 10k pace and the other is a slightly

less aggressive pace. I made sure I was inside the range at the beginning of eacy segment with a target pace. I pushed to

get to the fast end of the range toward the end of the segment.

HM range 9:13-9:06
10k range 8:43-8:36 (oops I remembered 8:32)

I ended up running 9:05 and 8:31. So pretty good. Have to admit my easy miles were pretty slow. Don't know if I should be pushing a bit more on them or not.

In the evening I went to rowing practice. We did a steady state workout.
1000m warm up followed by 2x5k. My times for the 5k's were 24:00 and 23:58 at a nice pace, so obviously I erg faster than I run.
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  Member Comments About This Blog Post:

NATPLUMMER 12/13/2012 11:37AM

    Pretty good??? Excellent!!!!

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KANDOLAKER 12/13/2012 9:26AM

    Great plan - thanks for sharing. Best wishes with your training (and the race(s))!!

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SEABREEZE64 12/13/2012 6:47AM

    I always have a target pace for almost all my runs. Once in awhile a range.
For me - easy is 30-60 seconds slower than HM race pace.
Recovery is 90 seconds slower than HM race pace. I rarely run a recovery run. Maybe I would if I ran more than 3X a week.

Good job on the progression run!
Good job on the "faster" erging!

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LIVE2RUN4LIFE 12/12/2012 9:53PM

    I always thought I did my easy miles too fast, although it never seemed to cause a problem. But then, I wasn't going to a second workout in the evening, either.
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