1/2 Marathon Training : Week 11

Runner's Training Journal

Monday
Distance: 3.5
Speed: 6.0, 6.3, 6.5, 6.8 MPH
Mode: Treadmill, Increased speed to meet HR requirements
Calories: 384

Wednesday
Mode: Cross Train - Taught Strength and Cardio Class
Time: 46 minutes
Stretch: 5 minutes, Full Body, 10 seconds each
Calories: 394

Distance: 2.75
Speed: 4.0 to 6.5 MPH
Mode: Treadmill, Hills (3.0%, 6.0%), 30:60 work recovery split
Stretch: Shoulder stretch, Tricep stretch, Biceps stretch (10 seconds Rt and Lt), Quad, Calf, Hamstring, Leg Swing (10 seconds ea, Rt then Lt), Bent over bi-lateral hamstring stretch, Rt hamstring, Lt Hamstring, Inner Thigh Stretch (10 seconds each, repeat 3 times)
Calories: 409

Distance: 0.75
Speed: 3.5 MPH
Mode: Treadmill, Hill(3.0%,6.0%, 9.0%), 30:60 work recovery split
Calories: 94

Friday
Mode: Cross-Training, Taught - Cardio Kickboxing
Time: 45 minutes
Calories: 378

Saturday
Distance: 10 miles
Speed: 5.6 MPH
Mode: Treadmill 4 miles, Outdoor 6 miles
Calories: 1251