TWO 3 - 9 (40.0)

Week Six Boston Marathon Training

Monday 3

Resting HR 63. Weight 173.9. Sleep 8h 19m. Deep 53m. Light 7h 26m. Awake 10m.

Threshold Run

Relative effort 19. 20 minutes in Zone 2. 20 minutes in Zone 3, average pace 8:12, best mile 7:57. 2 0 minutes in Zone 2.

Tuesday 4

Resting HR 63. Weight 172.6. Sleep 7h 45m. Deep 2h 32m. Light 5h 13m. Awake 9m.

Gym session
Elliptical 5 minutes
Dumbbell seated calf, single arm chest, row
Dumbbell press, deadlift, isometric calf
TRX squat, med ball circuit
Hydro massage

Wednesday 5

Resting HR 67. Weight 174.6. Sleep 7h 34m. Deep 1h 36m. Light 5h 58m. Awake --.

Intervals

As usual 10 minutes of pre-run core and mobility. Relative effort 26. 2 sets of 5 x quarters 1:46.5 to 1:52.6.

Thursday 6

Resting HR 59. Weight 173.5. Sleep 6h 15m. Deep 2h 20m. Light 3h 55m. Awake 2m.

Home day 11 - Dig

Gym session

Elliptical 5 minutes
Machine circuit: Lat pull down, chest press, leg press, pec fly, rear delt, seated row, shoulder press, back extension, biceps & triceps, calf extension
Hydro massage

Friday 7

Resting HR 57. Weight 172.9. Sleep 9h 33m. Deep 2h 53m. Light 6h 40m. Awake 5m.

Fartlek

Relative effort 14. 5.04 mi. Time 45:03. Avg Pace 8:57 min/mi. Elev Gain 235 ft. Avg HR 146 bpm.

Saturday 8

Resting HR 60. Weight 171.5. Sleep 8h 40m. Deep 2h 57m. Light 5h 43m. Awake 14m.

Long Run

Relative effort 42. 18.00 mi. Time 3:02:58. Avg Pace 10:10 min/mi. Elev Gain 473 ft. Avg HR 136 bpm.

Sunday 9

Resting HR 57. Weight 173.7. Sleep 8h 43m. Deep 3h 19m. Light 5h 24m. Awake 8m.

Recovery Run

Relative effort 12. 4.32 mi. Time 40:42. Avg Pace 9:26 min/mi. Elev Gain 12 ft. Avg HR 140 bpm.

Gym session

Hammer circuit: Incline press, chest press, shoulder press, row, pull down.
Balance, mobility, and core
Hydro massage