TWO 10 - 16 (50.9)

Week Seven Boston Marathon Training

Monday 10

Resting HR 63. Weight 174.8. Sleep 7h 30m. Deep 2h 14m. Light 5h 16m. Awake 3m.
Pre-run 10 minutes strength and mobility.

Threshold

Relative effort 19. 10 minutes Zone 2. 30 minutes Zone 3, average pace 8:02. 10 minutes Zone 2.

Recovery Run

Relative effort 7. 3.26 mi. Time 30:04. Avg Pace 9:13 min/mi. Elev Gain 93 ft. Avg HR 139 bpm.

Tuesday 11

Resting HR 66. Weight 173.4. Sleep 7h 1m. Deep 1h 48m. Light 5h 13m. Awake 9m.

Home day 12 - Nurture

Gym Session

Kettlebell circuit: deadlift, row, swing, press, squat, & push ups x 5
Planks
Hydromassage

Wednesday 12

Resting HR 69. Weight 174.2. Sleep 7h 26m. Deep 1h 40m. Light 5h 46m. Awake 10m.

Pre-run 15 minutes strength and mobility

Intervals

Relative effort 29. 6 x 1k, paces 7:48, 7:46, 8:05, 7:20, 7:22, 7:37. 

WNR

Relative effort 8. 3.18 mi. Time 38:50. Avg Pace 12:12 min/mi. Elev Gain 257 ft. Avg HR 131 bpm.

Thursday 13

Resting HR 59. Weight 172.1. Sleep 7h 13m. Deep 2h 50m. Light 4h 23m. Awake 1m.

I wasn't feeling great so I took a complete recovery day. Only left the house to get the mail. 

Friday 14

Resting HR 63. Weight 172.1. Sleep 7h 5m. Deep 2h 40m. Light 4h 25m. Awake 3m.

Pre-run 15 minutes strength and mobility

Steady Run

Relative effort 25. 6 miles at Zone 3, average pace 8:32 with elevation.

Recovery Run

Relative effort 6. 3.13 mi. Time 30:03. Avg Pace 9:37 min/mi. Elev Gain 73 ft. Avg HR 132 bpm.

Saturday 15

Resting HR 68. Weight 173.5. Sleep 7h 39m. Deep 3h 5m. Light 4h 34m. Awake 2m.

Pre-run 15 minutes strength and mobility

CHKM Long Run

From the Long Run. Relative effort 35. 15.04 mi. Time 2:24:49. Avg Pace 9:38 min/mi. Elev Gain 656 ft. Avg HR 140 bpm.

Post-run 10 minutes mobility
Travel to Virginia for mom's 90th birthday party

Sunday 16

Resting HR 59. Weight 174.6. Sleep 9h 57m. Deep 2h 54m. Light 7h 3m. Awake 4m.

Pre-run 15 minutes strength and mobility

Recovery Run

Relative effort 10. 4.13 mi. Time 40:42. Avg Pace 9:51 min/mi. Elev Gain 97 ft. Avg HR 134 bpm.

My first 50 mile week.