Week of Jan 31 - Feb 6

Benny ran on SUNDAY

20.0 

 on January 31, 2010 05:32 PM

Distance

20 mi

02:10:34

Pace

6:31 min/mi

9.2 mph

Calories

2032 kcal

128.999 lb

Workout details

Duration

02:10:34

Effort

Warm Up	(10.0 mi, 01:09:40, 6:58 min/mi)
Tempo Run	(1.0 mi, 00:05:49, 5:49 min/mi)
Tempo Run	(1.0 mi, 00:05:45, 5:45 min/mi)
Tempo Run	(1.0 mi, 00:05:50, 5:50 min/mi)
Tempo Run	(1.0 mi, 00:05:53, 5:53 min/mi)
Tempo Run	(1.0 mi, 00:05:50, 5:50 min/mi)
Tempo Run	(1.0 mi, 00:05:54, 5:54 min/mi)
Tempo Run	(1.0 mi, 00:05:53, 5:53 min/mi)
Cool Down	(3.0 mi, 00:20:00, 6:40 min/mi)

Notes

Ran in the R5 QUADS GOT HAMMERED! LOL Dang did they tighten up. Anyways 1 tempo on tuesday, race on saturday, three workouts this week the rest EASY!

Monday: 12 miles in 1:26:00 --- 7:10 pace

Tuesday:

Benny ran 

16.0 

 on February 2, 2010 07:00 PM

Distance

16 mi

01:45:32

Pace

6:35 min/mi

9.1 mph

Calories

1643 kcal

128.999 lb

Workout details

Duration

01:45:32

Effort

Warm Up	(2.0 mi, 00:16:07, 8:04 min/mi)
Tempo Run	(1.0 mi, 00:06:00, 6:00 min/mi)
Tempo Run	(1.0 mi, 00:05:56, 5:56 min/mi)
Tempo Run	(1.0 mi, 00:05:53, 5:53 min/mi)
Tempo Run	(1.0 mi, 00:06:01, 6:01 min/mi)
Tempo Run	(1.0 mi, 00:06:00, 6:00 min/mi)
Tempo Run	(1.0 mi, 00:05:57, 5:57 min/mi)
Tempo Run	(1.0 mi, 00:06:01, 6:01 min/mi)
Tempo Run	(1.0 mi, 00:05:57, 5:57 min/mi)
Tempo Run	(1.0 mi, 00:05:58, 5:58 min/mi)
Tempo Run	(1.0 mi, 00:05:57, 5:57 min/mi)
Cool Down	(4.0 mi, 00:29:45, 7:26 min/mi)

Notes

It’s drizzling here in Laredo, Texas. 1. I felt like crap 2. I wanted to just run 2 miles and go back home 3. I wasn’t up for a tempo. All of that was erase after going 6 min pace in the 3rd mile after that everything just fell through. It was one of those days that you just want to take off. I’m glad I didn’t!!! I ran a 10 mile tempo avg 5:57. No more workouts for this week. I’ll run the mileage but run easy. I have a 10k race this saturday and I’m going to put everything on the line! Edinburg All American City 10k! IT’S ON!

BY THE WAY YES ITS 100PERCENT HUMID! LOL 

 54°F | °C

Current: Cloudy
Wind: E at 9 mph
Humidity: 100%

Wednesday: 

 ran 10 miles at 6:57 mile pace

59°F | °C Current: Cloudy Wind: N at 0 mph Humidity: 100% 

59°F | °C

Current: Cloudy
Wind: N at 0 mph
Humidity: 100%

Ran late today at 10:00pm I was cut short on time, I was with my accountant from 5 pm to 10pm doing my long form income tax, btw good $$ returning so I don't mind.

Just tired and hungry!! Off to shower and eat! My last meal was at 11:30am

Thursday: 

13 in 1:40 felt like crap, ran like crap! I need zzzzzzzzzzzzzz

Friday: 4 miles 30 mins

Saturday - 2 mile warmup 10k 2 mile cooldown