Tuesday, October 29, 2013

10/28/2013 through 11/3/2013

T, 10/29/2013: 8.0 miles, Acewood III, 63:55.
R, 10/31/2013: 3.95 miles, including 3x1600 (6:49, 6:49, 6:41; old shoes).
Su, 11/3/2013: 10.1 miles, Ironman Loop, 83:43.
Total for week: 22.05 miles.

Friday, October 25, 2013

10/21/2013 through 10/27/2013

T, 10/22/2013: 5.3 miles, including 7x800 (3:18, 3:16, 3:16, 3:16, 3:16, 3:14, 3:12).
R, 10/24/2013: 4.75 miles, Acewood III, including 4.0 miles in 29:15.
F, 10/25/2013: 15.0 miles, Gears Route, 2:18:23.
Total for week: 25.05 miles.
Shoes retired after 467.55 miles.
Total for year: 964.5 miles.

Friday, October 18, 2013

10/14/2013 through 10/20/2013

10/15/2013: 5.1 miles, including 6x1200 (4:58, 5:02, 4:55, 5:01, 4:55, 4:55).
10/17/2013: 5.4 miles, Acewood III, including 5.0 miles in 36:29.
10/19/2013: 20.1 miles, Duck Route plus Ironman Loop backwards, 2:58:13.
Total for week: 30.6 miles.

Friday, October 11, 2013

10/7/2013 through 10/13/2013

T, 10/8/2013: 5.7 miles, including 12x400: 96, 94, 91, 90, 89, 93, 94, 96, 93, 93, 91, 89. (7-10 uphill).
R, 10/10/2013: 5.3 miles, including 5.0 miles in 36:33 (final mile in 7:00).
Sa, 10/12/2013: 15.1 miles, Acewood III plus Ironman Loop, 2:07:12.
Total for week: 26.1 miles.

Wednesday, October 2, 2013

9/30/2013 through 10/6/2013

T, 10/1/2013: 4.95 miles, including 4x1600 (6:51, 6:46, 6:45, 6:42).
R, 10/3/2013: 8.25 miles, including 8.0 miles (Acewood III with two inner loops) in 61:47.
Sa, 10/5/2013: 20.2 miles, Ironman Loop x 2, 3:09:18.
Total for week: 33.4 miles.
Shoes at 385.8 miles.

9/23/2013 through 9/29/2013

T, 9/24/2013: 5.4 miles, including 5.0 miles in 36:30.
Sa, 9/28/2013: 15.0 miles, Acewood III plus Duck Route, 2:12:02.
Total for week: 20.4 miles.