TWO 17 - 23 (54.3) Whitestone 30k

Week Eight Boston Marathon Training

Monday 17

Resting HR 60. Weight 175.6, NOT GOOD. Sleep 7h 31m. Deep 1h 19m. Light 6h 12m. Awake 2m, NOT GOOD.

Pre-run 10 minutes strength and mobility

Threshold Run

Relative effort 25. 15 minute zone 2 and 9:33 pace. 25 minutes zone 3 and 8:04 pace. 15 minutes zone 2 and 9:22 pace. Full stretch

Rec Run

Relative effort 6. 3.10 mi. Time 30:03. Avg Pace 9:42 min/mi. Elev Gain 27 ft. Avg HR 133 bpm. I'm tired.

Tuesday 18

Resting HR 58. Weight 171.7. Sleep 7h 45m. Deep 2h 25m. Light 5h 20m. Awake --.
Gym session
Bike 5 minutes
Smith circuit: squats, bench, deadlift, press, & row. Calf extension. Hydromassage

Wednesday 19

Resting HR 58. Weight 172.7. Sleep, better than usual, 7h 33m. Deep 2h 54m. Light 4h 39m. Awake 5m.

Pre-run: 15 minutes of strength and mobility

Intervals

Relative effort 31. 10 minutes zone 3, 8:00 pace. 5 x 1k, Pace for each k: 7:45, 8:13, 7:49, 7:19, 7:23
GAP for each k: 7:36, 7:45, 7:35, 7:30, 7:21. 10 minutes zone 3, 8:50 pace.

Full stretch

WNR

Relative effort 7. 3.26 mi. Time 32:09. Avg Pace 9:52 min/mi. Elev Gain 209 ft. Avg HR 136 bpm.

Thursday 20

Resting HR 59. Weight 171.0. Sleep 7h 45m. Deep 2h 43m. Light 5h 2m. Awake --. Full recovery day.

Friday 21

Resting HR 56. Weight 173.7. Sleep 7h 30m. Deep 3h 13m. Light 4h 17m. Awake --. 

Home day 13 - Grow

Intervals

Relative effort 16. 3 x 8 minutes, 8:28, 8:03, 8:36 zone 3.

Tour of Innsbruck

Major technology issues, but I got the kit.

Saturday 22

Resting HR 60. Weight 174.1. Sleep 8h 3m. Deep 3h 3m. Light 5h 0m. Awake 1m.

Shake Out

Relative effort 9. 

Sunday 23

Resting HR 60. Weight 174.1. Sleep 8h 3m. Deep 3h 3m. Light 5h 0m. Awake 1m. I didn't feel like I slept very well. 

Whitestone 30k

Relative effort 91. The goal was 3 miles easy. 2 miles at marathon effort and 1 mile easy for 5 reps. This is a very hard course the hills are relentless. I managed to average 8:35 pace for the 10 miles.