R&R NOLA Training – Week 9

 

ROCK ‘N’ ROLL TRAINING – WEEK 9
21.8 Goal Miles; 15.8 Actual Miles

Monday, 02.06.2012
Stretch & Strength Scheduled
Rest Day

Tuesday, 02.07.2012
5.0 Miles Scheduled
5.00 Miles / 46:17 / 9:15 Average Pace

Wednesday, 02.08.2012
9×400 Sprints Scheduled
Strength Training 30 Minutes
3.01 Miles / 26:32 / 8:50 Average Pace

Thursday, 02.09.2012
3 Miles +Strength Scheduled
Rest Day

Friday, 02.10.2012
Rest Day Scheduled
Rest Day

Saturday, 02.11.2012
Rest Day Scheduled – Swapped with Sunday
10K Race + 1.5 Mile Warm-up
6.32 Miles / 54:20 / 8:36 Average Pace
RECAP on Claim Your Journey website

Mile 1:     8:26
Mile 2:     8:37
Mile 3:     8:33
Mile 4:     8:45
Mile 5:     8:54
Mile 6:     8:34
0.3 Miles: 7:57 PACE

Sunday, 02.12.2012
15K Scheduled – Swapped with Saturday
Rest Day (Traveling)

3 Weeks to Go!

A peek at this week’s training:

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