Alex Arslan

Training Log

[goonerarslan-blog]

11/5/18 - 11/11/18 (Race Week)

M: 6M @ 7:25avg, Drills, 4x100 off 100 walk, 1M @ 7:45. ~7M Splits: 16.9, 16.7, 16.5, 16.3

T: 3M, 4x800 @ LT off 1:15′ jog, 3x400 @ 10k off 400j (4.12M - 5:59avg - 25′), 3M. ~10M Splits: 2:37, 2:36, 2:35, 2:31, 76, 72, 69

W: 7M @ 7:17avg.

H: (AM) 6M @ 7:29avg, Drills, 3x100 off 100 walk. (PM) 3M @ 7:26avg. ~9M Splits: 18.3, 17.7, 16.8

F: 4M @ 7:42avg, Drills, 4x100 off 100 walk.

S: 2M, Half Marathon (72:15 - 5:30avg), 2M. ~17M

U: 

Total: Average:

Note: Bombed my peak race of the season, no explanation - just felt awful from the very start.

[goonerarslan-blog]

10/29/18 - 11/4/18

M: 6M @ 7:39avg. 

T: 3M, 4M Time Trial (19:51), 4M. ~10M

W: 10M @ 7:25avg.

H: 10M @ 7:27avg. (+ Gym Session)

F: 3M, 6x300 @ Progression off 300j, 4.75M. ~10M Splits: 58.9, 57.7, 55.1, 56.5, 53.3, 52.5

S: Rest

U: 8M @ 7:36avg.

Total: 54M Average: 9M (6 Runs)

[goonerarslan-blog]

10/22/18 - 10/28/18

M: 12M @ 7:29avg. 

T: 12M @ 6:51avg. 

W: 13M @ 6:54avg. 

H: 3M, 3x1M @ LT off 1′, 2x1M @ 10k off 2′, 1M @ Progression off 3′ (7.14M - 5:43avg - 41′), 3M.  Splits: 5:16, 5:16, 5:14, 5:02, 4:59, 4:53

F: 10M @ 7:34avg. 

S: (AM) 8M @ 7:31avg. (PM) 8M @ 7:24avg. 

U: 15M @ 6:11avg.

Total: 91M Average: 11.3M (8 Runs)

[goonerarslan-blog]

10/15/18 - 10/21/18

M: 11M @ 7:37, Drills, 3x200 @ 32 off 200j, 1M @ 7:37. ~12M Splits: 33.2, 32.7, 32.5

T: 3M, 2x4M @ LT off 3:30j (8.37M - 5:29avg - 45′), 3M. (+ Gym Session) ~14.37M Splits: 5:21, 5:19, 5:19, 5:17 - 5:17, 5:18, 5:19, 5:11

W: (AM) 8M @ 7:26avg. (PM) 8M @ 7:41avg.

H: 12M @ 7:36avg. 

F: 12.25M (82′ - 6:41avg) with 15x1′ on/1′ jog in the middle. Splits: Started at 5:20, worked down to 4:40.

S: 10M @ 7:01avg.

U: 3M, 10M @ 5:32avg, 4M. ~18M Splits: 539, 536, 532, 535, 531, 532, 529, 530, 528, 521

Total: 95M Average: 11.9M (8 Runs)

[goonerarslan-blog]

10/8/18 - 10/14/18

M: 13M @ 7:34avg.

T: (AM) 7M @ 7:21avg. (PM) 7M @ 6:54avg.

W: 13M @ 6:59avg. 

H: 3M, 5x5′ @ LT - 5′ @ Float, 3M. (+ Gym Session) Splits: 5:17/5:46, 5:17/5:48, 5:20/5:50, 5:22/5:59, 5:22/5:50.

F: 13M @ 7:28avg.

S: 10M @ 7:03avg.

U: 17M @ 6:33avg. 

Total: 96M Average: 12M (8 Runs)

[goonerarslan-blog]

10/1/18 - 10/7/18

M: 12M @ 7:53avg. 

T: 13M @ 7:13avg.

W: 3M, 36′ of 2′  @ 5:15 - 4′ float @ 5:40 (6.57M - 5:29avg - 36′), 3M. (+ Gym Session) ~12.57M Splits: 5:13/5:38, 5:15/5:38, 5:11/5:39, 5:15/5:39, 5:13/5:33, 5:15/5:35.

H: 13M @ 7:29avg.

F: 13M @ 7:07avg. (+ Gym Session)

S: 3M, 10M @ 5:32avg, 4M. ~17M Splits: 545, 542, 539, 539, 541, 525, 524, 526, 521, 518

U: 10M @ 7:35avg.

Total: 90M Average: 12.8M (7 Runs)

[goonerarslan-blog]

9/24/18 - 9/30/18 (Race Week)

M: 13M @ 7:22avg, Drills, 4x100 @ 17 off full recovery. 

T: 3M, 6x1k @ LT off 1′ - 1k jog - 3x300 @ 1M off 300j (6.11M - 38′ - 6:13avg), 3M. (+ Gym Session) ~12M Splits: 3:19.2, 3:17.7, 3:16.9, 3:14.3, 3:13.9, 3:12.5, 51.3, 51.4 52.9

W: 13M @ 7:19avg.

H: 13M @ 7:22avg. (+ Gym Session)

F: 9M @ 6:59avg, Drills, 4x200 @ 5k off 200j (1M - 6:11′), 1M @ 7:23. ~11M Splits: 34.5, 35.4, 34.7, 34.3

S: 5M @ 7:19avg, Drills, 4x100 @ 17 off full recovery. 

U: 3M, Drills, 10k Race (32:16), 6M. ~15.25M Splits: 4:58, 5:07, 5:12, 5:03, 5:20, 5:17, 1:04

Total: 82.25M Average: 11.75M (7 Runs)

[goonerarslan-blog]

9/17/18 - 9/23/28

M: 11M @ 7:38avg, Drills, 3x150 @ 22 off full recovery, 2M @ 7:32avg. ~13M

T: 3M, 7M @ T (7M - 5:37avg - 39′), 3M. (+ Gym Session) ~13M Splits: 5:41, 5:36, 5:39, 5:36, 5:31, 5:40, 5:33.

W: (AM) 7M @ 7:35avg. (PM) 7M @ 7:10avg. ~14M

H: 4M, 6x(800 @ 5k, 200j, 300 @ 1M, 600j) - (7.1M - 6:14avg - 44′), 3M. (+ Gym Session) ~14M Splits: 227.4/50.7, 226.7/50.7, 224.9/50.5, 225.0/50.6, 224.8/50.3, 221.8/49.4

F: 13M @ 7:18avg.

S: 11M @ 7:26avg. 

U: 14M @ 6:59avg.

Total: 92.1M Average: 11.5M (8 Runs)

[goonerarslan-blog]

09/10/18 - 09/16/18

M: 3M, 42′ of 4′ @ 5:35 - 2′ @ 5:15 (7.66M @ 5:28avg), 3M. ~13.66M (+ Gym Session) Splits: 5:41/5:17, 5:40/5:20, 5:35/5:17, 5:36/5:17, 5:35/5:17, 5:35/5:20, 5:33/5:18

T: 13M @ 7:22avg. 

W: 13M @ 7:23avg.

H: (AM) 7M @ 7:11avg (PM) 7M @ 7:33avg, Drills, 6x100 @ 17. ~14M

F: 3M, 2x(8x400 off 200j @ 8k) 800 jog, 3M. ~12.5M (+Gym Session) Set 1: 72.5, 73.4, 72.7, 73.9, 72.8, 72.8, 72.3, 73.2 Set 2: 74.2, 74.2, 73.8, 73.9, 74.2, 75.7, 74.5, 74.5

S: 10M @ 7:21avg.

U: 18M @ 6:56avg. (+1,256 ft)

Total: 94.16M Average: 11.7M (8 Runs)

[goonerarslan-blog]

09/03/18 - 09/09/18

M: 11M @ 7:23avg, Drills, 2x200 @ 32 off full recovery, 1M @ 7:23. ~12M (+ Gym Session) Splits: 33.4, 33.1

T: 13M @ 7:24avg.

W: 3M, 9M @ T (9M - 5:35avg - 50′), 3M ~ 15M Splits: 5:44, 5:39, 5:38, 5:36, 5:36, 5:32, 5:34, 5:27, 5:24

H: 12M @ 7:12avg. (+ Gym Session)

F: 6.88M, 7x:45″ Uphill Sprints off jog down recovery (13.1% Grade, 1.88M), 4.24M. ~13M

S: 18.25M @ 6:46avg. 

U: 10M @ 7:04avg.

Total: 93.25M Average: 13.32M (7 Runs)

[goonerarslan-blog]

08/27/18 - 09/02-18

M: 11M @ 7:06avg, Drills, 2x200 @ 32 off full recovery, 1M @ 7:37. ~12M Splits: 32.7, 33.4

T: 3M, 42′ of 4′ @ 5:40 - 2′ @ 5:20 (7.59M @ 5:34avg), 3M. ~13.54M (+ Gym Session) Splits: 5:39/5:13, 5:42/5:17, 5:40/5:18, 5:47/5:21, 5:40/5:31, 5:40/5:17, 5:42/5:29 

W: 13M @ 7:16avg.

H: 12M @ 7:18avg, Drills, 6x100 @ 16 off full recovery. (+ Gym Session)

F: 4M, Drills, 12x:90′’ @ 10k off :90′’ jog (5.94M @ 6:03avg), 3M. ~13M Splits: 4:53, 4:57, 4:48, 4:52, 4:52, 4:50, 4:48, 4:54, 4:48, 4:48, 4:43, 4:40

S: 11M @ 7:25avg.

U: 18M @ 6:47avg. Splits: 9M in 67′ (7:30avg)/9M in 55′ (6:07avg).

Total: 92.54M Average: 13.22M (7 Runs)

[goonerarslan-blog]

08/20/18 - 08/26/18

M: 11M @ 7:29avg, Drills, 3x:25″ FAST off full recovery, 1M @ 7:50. ~12M

T: 3M, 42′ of 4′ @ 5:40 - 2′ @ 5:20 (7.59M @ 5:32avg), 3M. ~13.59M (+Gym Session) Splits: 5:38/5:16, 5:41/5:18, 5:41/5:17, 5:43/5:15, 5:41/5:17, 5:41/5:13, 5:42/5:13

W: 13M @ 7:29avg. 

H: 12M @ 7:13avg, Drills, 6x100 @ 16. (+ Gym Session)

F: 7M, 3x1′ - 3x:45″ - 4x:30″ all Uphill Sprints off jog down recovery (13.1% grade, 2.5M), 2.5M. ~13M

S: 12M @ 7:08avg.

U: 17M @ 6:27avg w/ 10M @ Moderate (5:52avg). Splits: 5:52, 5:59, 6:07, 5:59, 5:57, 5:50, 5:47, 5:50, 5:45, 5:37

Total: 92.59M Average: 13.22M (7 Runs)

[goonerarslan-blog]

08/13/18 - 08/19/18

M: 11M @ 7:25avg, Drills, 3x100 @ 16 + 1x200 @ 32, 1M @ 7:34. ~12M Splits: 17.0, 16.5, 16.1, 32.2

T: 3M, 40′ of 5′ on - 5′ float (6.91M @ 5:47avg), 3M. ~13M (+ Gym Session) Splits: 5:27/6:09, 5:27/6:11, 5:26/6:14, 5:27/6:04

W: 13M @ 7:28avg.

H: 12M @ 7:28avg, Drills, 4x100 @ 17.

F: 8M, 2x(4x:40′’ Uphill Sprints off :60-:80′’) 4′ jog btwn sets (13.1% grade, 2.5M total), 2.5M. ~13M (+ Gym Session)

S: 11M @ 7:19avg.

U: 18M @ 6:43avg w/ 5M @ T (miles 9.75-15.75). Splits: 5:38, 5:37, 5:33, 5:35, 5:25

Total: 92M Average: 13.14M (7 Runs)

[goonerarslan-blog]

08/06/18 - 08/12/18

M: 11M @ 7:17avg, Drills, 6x100 @ 16-17 off full recovery, 1M @ 7:19. ~12M

T: 3M, 5M @ T, 4′ jog, 3x:30′’ @ FAST off :30′’ jog (6.09M @ 5:40avg) , 4M ~13M (+ Gym Session) Splits: 5:35, 5:28, 5:30, 5:28, 5:23.

W: 13M @ 7:33avg.

H: 12M @ 7:14avg. (+ Gym Session) F: 4M, Drills, 10x:90′’ @ 10k Pace off :90′’ jog (5.04M @ 5:57avg), 4M. ~13M Splits: 4:58, 4:58, 4:58, 5:01, 4:56, 4:53, 4:55, 4:57, 4:57, 4:51

S: 11M @ 7:14avg.

U: 17M @ 6:56avg. (+1,421 ft)

Total: 91M Average: 13M (7 Runs)

[goonerarslan-blog]

07/30/18 - 08/05/18

M: 11M @ 7:15avg, Drills + 3x150 @ Fast off full recovery, 1M @ 7:14. ~12M Splits: 25.0, 24.9, 24.8 T: 3M, 40' of 3' on - 2' float (7.08M @ 5:41avg), 3M. ~13M (+ Gym Session) Splits: 5:29/6:14, 5:29/6:14, 5:25/6:11, 5:27/6:05, 5:24/6:00, 5:26/6:08, 5:25/6:03, 5:24/5:54 W: 11M @ 7:19avg. H: 7M, 10x:30'' Uphill Sprints off :90'' (13.1% grade, 2.5M total), 2.5M. ~12M F: 10M @ 7:15avg. (+ Gym Session) S: 16M @ 6:41avg w/ 5M @ T (miles 11-15) Splits: 5:44, 5:36, 5:32, 5:31, 5:24 U: 11M @ 7:10avg. Total: 85M Average: 12.14M (7 Runs)