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Jim Lewis

Log

Date Distance Time Pace Comments Action
11/07/09 1,047m 5:05.1 2:25.7

Warm-up

 View workout
11/06/09 9,636m 45:00.0 2:20.0

10 min warm-up / 5 X 3 min. @ 22SPM, 2 min. @ 27SPM, and 1 min. @ 32SPM. 5 min cool down.

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11/05/09 8,656m 39:00.0 2:15.1

3 X 10:00 min w/ 3:00 min rest / 25 SPM @ 2:05.5/500M. HR in the low to mid 150's. This is where you want to be.

 View workout
11/05/09 1,645m 8:02.9 2:26.7

Warm-up

 View workout
11/03/09 6,966m 31:34.8 2:16.0

4 X 1000M w/ 4:00 min rest / 27 SPM @ 1:56.8/500M. HR avg low 170's. This is still good, but can try to lower time/500M.

 View workout
11/03/09 2,076m 10:04.0 2:25.4

Warm-up

 View workout
11/01/09 10,010m 45:00.0 2:14.8

10 min warm-up / 5 X 3 min. @ 22SPM, 2 min. @ 27SPM, and 1 min. @ 32SPM. 5 min cool down.

 View workout
10/30/09 8,480m 39:00.0 2:17.9

3 X 10:00 min w/ 3:00 min rest / 25 SPM @ 2:09.5/500M. HR in high 140's approching 150. This is getting better.

 View workout
10/30/09 1,512m 8:03.5 2:39.8

Warm-up

 View workout
10/28/09 7,013m 31:36.5 2:15.2

4 X 1000M w/ 4:00 min rest / 27 SPM @ 1:57.0/500M. HR avg low 170's. This is still a good place to be HR wise

 View workout
10/28/09 2,194m 10:02.0 2:17.1

Warm-up

 View workout
10/24/09 10,000m 41:57.9 2:05.8

524 of 840. 10,000 Meters / 26 SPM @ 2:05.8/500M. HR = 166. Could have gone harder...

 View workout
10/24/09 1,153m 5:04.2 2:11.9

Warm-up

 View workout
10/23/09 9,726m 45:05.0 2:19.0

10 min warm-up / 5 X 3 min. @ 22SPM, 2 min. @ 27SPM, and 1 min. @ 32SPM. 5 min cool down.

 View workout
10/21/09 8,604m 39:00.0 2:15.9

3 X 10:00 min w/ 3:00 min rest / 25 SPM @ 2:09.4/500M. HR = high 140's.

 View workout
10/21/09 1,567m 8:03.0 2:34.1

Warm-up

 View workout
10/20/09 7,108m 31:43.8 2:13.9

4 X 1000M w/ 4:00 min rest / 26 SPM @ 1:57.9/500M. HR avg low 170's. This is probably OK, keep an eye on how you feel...

 View workout
10/20/09 1,618m 8:06.3 2:30.2

Warm-up

 View workout
10/17/09 13,707m 1:00:00.0 2:11.3

268 of 358 / 1 Hour / 24 SPM @ 2:11.3/500M. HR = 156 BPM.

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10/16/09 8,504m 39:00.0 2:17.5

3 X 10:00 min w/ 3:00 min rest / 25 SPM @ 2:09.3/500M. HR in mid 150's.

 View workout