Week 5 WW Recap

This week we’re going to pretend my week was 8 days long and started Monday the 30th and ended Monday the 6th! 😉 It was really hard for me to get my run in this weekend since I was at the wedding so I ran today instead. Thanks for cooperating 🙂

Monday July 30:
Insanity Plyometrics
Birthday dinner- no workout!

Tuesday July 31:
Speed workout
1mi warm up, 3 x 1600m (8:00 pace) with 1 min RI, 1mi cool down
Switched up my tempo and speed and did a 6 mile “tempo”. I quote the tempo because it was on hills and started as a long run and ended up what I like to call a “hilly tempo”

Split
Time
Distance
Avg Pace
Summary 53:26.0 6.02 8:53
1 8:28.5 1.00 8:28
2 9:06.6 1.00 9:06
3 9:39.8 1.00 9:39
4 8:30.6 1.00 8:30
5 8:39.8 1.00 8:39
6 8:47.1 1.00 8:47
7 :13.6 0.02 12:14

NTC workout Be Explosive (30min)

Wednesday August 1:
Insanity Cardio Power and NTC Ab Ripper are scheduled
or
12 mile LR
or
Weight Lifting/Cardio Circuit at the gym

Thursday August 2:
6 mile Tempo Run (3 miles @ 8:20 pace)
Kickball
NTC

Speed workout
1mi warm up, 3 x 1600m (8:00 pace) with 1 min RI, 1mi cool down

Split
Time
Distance
Avg Pace
Summary 43:51.4 5.11 8:35
1 8:52.1 1.00 8:52
2 7:51.0 1.00 7:51
3 1:03.3 0.05 21:17
4 8:06.5 1.00 8:07
5 7:43.7 1.00 7:42
6 :59.3 0.05 19:42
7 9:06.5 1.00 9:06
8 :09.0 0.01 11:14

I took breaks after each 1600m repeat to run inside and stand in front of the fan because it was sooooo freaking hot outside. That is why I didn’t walk in between split 4 and 5.

Friday August 3:
off! Flying to RI bright and early!

Saturday August 4:
12 mile Long Run (8:54 pace)
or
off (if LR is done Wed)
Gym workout: 5k on treadmill (3.1 miles 24:11)
NTC Circuit Challenge (15 min)

Sunday August 5:
off! (Flying back to MD)

Monday August 6 (8th day of the week):

12 mile Long Run (8:54 pace) (actual 1:52:29)

Or 2 hours and 55 minutes (time outdoors) See my 12 Mile Long Run Recap 

 

 

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