| Running Miles | Swimming Yards | Bike Miles | 139.67 | 0.00 | 0.00 |
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NB Prism Miles: 19.40 | NB 1540 2017#2 Miles: 19.16 | NB 880 2018 Miles: 23.60 | NB 1080 Miles: 61.21 | NB Vazee Pace 2019 Miles: 11.20 | NB Vazee Quick Miles: 5.10 |
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| Running Miles | Swimming Yards | Bike Miles | 5.10 | 0.00 | 0.00 |
| total time 45:32 at 5 minutes did a 45 second fartlek every 5 minutes through 40:45. splits 9:11, 8:44, 8:50, 8:49, 8:57, 1:01
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| Running Miles | Swimming Yards | Bike Miles | 3.17 | 0.00 | 0.00 |
| 1.58 in 15:39 (9:55 pace)
15 minutes exercise bike
5 lb weights in each hand 10 reps in 6 different positions
1.59 in 15:14 (9:36 pace)
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NB 1540 2017#2 Miles: 3.17 |
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| Running Miles | Swimming Yards | Bike Miles | 5.10 | 0.00 | 0.00 |
| plan was to go 2.5 easy and then pick up the pace... ended up doing a longer tempo run. total time 45:37. splits 9:20, 8:54, 8:48, 8:41, 8:40, 1:14.
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| Running Miles | Swimming Yards | Bike Miles | 3.19 | 0.00 | 0.00 |
| first run I was walking some during a phone call 1.58 miles in 18:01.
15 minutes on the exercise bike
1.61 miles in 14:44 (9:10 pace)
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NB 1540 2017#2 Miles: 3.19 |
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| Running Miles | Swimming Yards | Bike Miles | 8.48 | 0.00 | 0.00 |
| total time 77:31. plan was to warm-up then stay between 9:00 and 9:10 for miles 2-5 then pick up pace at about 5.6 untile the end. Didn't quite do that but close. splits 9:27, 9:03, 9:09, 9:01, 8:54, 8:59, 8:59, 8:55, 5:04.
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| Running Miles | Swimming Yards | Bike Miles | 5.10 | 0.00 | 0.00 |
| easy run total time 47:54. splits 9: 28, 9:18, 9:23, 9:23, 9:28, 0:54
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| Running Miles | Swimming Yards | Bike Miles | 6.10 | 0.00 | 0.00 |
| total time 53:41. after 5 min warm-up ran 2 minutes uptempo 3 min recovery for the entire run. splits 9:10, 8:29, 8:40, 8:51, 8:39, 8:50, 1:03
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| Running Miles | Swimming Yards | Bike Miles | 3.19 | 0.00 | 0.00 |
| 1.58 miles in 15:54 (10:03 pace)
15 minutes on exercise bike
10 reps of 5 lb hand weights in 5 different positions
1.61 miles in 16:08 (10:02 pace)
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NB 1540 2017#2 Miles: 3.19 |
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| Running Miles | Swimming Yards | Bike Miles | 5.10 | 0.00 | 0.00 |
| total time 45:10. warmed up 1 mile then half mile hard, then recovery 1 mile, then half mile hard, then 1.5 miles recovery, then half mile hard. splits 9:07, 3:43, 9:24, 3:49, 9:29, 4:35, 3:53, 1:10.
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| Running Miles | Swimming Yards | Bike Miles | 3.21 | 0.00 | 0.00 |
| 1.61 miles in 15:42 (9:45 pace)
15 minutes exercise bike
1 minute plank
5 lb hand weights 10 reps in 6 different oreintations
1.6 miles in 15:50 (9:55 pace)
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NB 1540 2017#2 Miles: 3.21 |
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| Running Miles | Swimming Yards | Bike Miles | 9.40 | 0.00 | 0.00 |
| total time 84:29. 30 minutes warm-up then ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 splits 9:27, 9:16, 9:15, 8:35, 8:28, 8:50, 8:48, 8:50, 8:59, 4:01.
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| Running Miles | Swimming Yards | Bike Miles | 5.10 | 0.00 | 0.00 |
| total time 48:09. easy run splits 9:31, 9:30, 9:27, 9:23, 9:21, 0:57
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| Running Miles | Swimming Yards | Bike Miles | 6.10 | 0.00 | 0.00 |
| total time 52:30. tempo run... best work-out results in quite awhile. 9:00, 8:34, 8:32, 8:32, 8:21, 8:28, 1:03
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| Running Miles | Swimming Yards | Bike Miles | 3.20 | 0.00 | 0.00 |
| 1.6 miles in 15:53 (9:57 pace)
15 minutes exercise bike
5 lb weights 10 reps in 6 different hand/arm positions
1.6 miles in 15:46 (9:52 pace)
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NB 1540 2017#2 Miles: 3.20 |
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| Running Miles | Swimming Yards | Bike Miles | 5.10 | 0.00 | 0.00 |
| total time 45:44. ran 0.25 hard at the end of each mile. splits 9:00, 8:54, 8:49, 8:57, 8:54, 1:10
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| Running Miles | Swimming Yards | Bike Miles | 3.20 | 0.00 | 0.00 |
| 1.6 miles in 15:49 (9:52 pace)
15 minutes exercise bike
1.6 miles in 15:25 (9:38 pace)
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NB 1540 2017#2 Miles: 3.20 |
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| Running Miles | Swimming Yards | Bike Miles | 9.33 | 0.00 | 0.00 |
| total time 83:26. ran half mile up-tempo after 1.5 mile wamr-up and then every 1.5 miles x 4. splits 9:20, 4:32, 4:05, 9:00, 4:37, 4:00, 9:08, 4:31, 4:00, 9:15, 4:40, 4:07, 9:11, 3:03.
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| Running Miles | Swimming Yards | Bike Miles | 5.10 | 0.00 | 0.00 |
| total running time 48:20. easy run 9:45, 9:17, 9:25, 9:33, 9:22, 0:59. average heart rate 117
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| Running Miles | Swimming Yards | Bike Miles | 6.10 | 0.00 | 0.00 |
| total time 54:13. plan was to take tempo just barely sub-9 pace then push the last mile. splits 8:56, 8:58, 8:58, 8:57, 8:50, 8:37, 0:58. wasn't able to speed up much the last mile.
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NB Vazee Pace 2019 Miles: 6.10 |
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| Running Miles | Swimming Yards | Bike Miles | 4.10 | 0.00 | 0.00 |
| 2.05 in 19:16 (pace 19:24_
15 minutes exercise bike
2.05 in 19:30 (pace 9:31)
5 lb free weights 10 reps in 5 different positions
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| Running Miles | Swimming Yards | Bike Miles | 6.10 | 0.00 | 0.00 |
| total time 55:09. after 5 minutes warm-up ran 1 minute hard and 4 minutes recovery. splits 8:51, 8:40, 9:00, 9:08, 9:09, 9:21, 1:01. This was a tough work-out. I didn't recover like I thought I could.
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| Running Miles | Swimming Yards | Bike Miles | 9.60 | 0.00 | 0.00 |
| total time 87:29. planned to run 9:00 to 9:10 for the first 6 miles and then go hard. splits 9:09, 9:08, 9:09, 9:10, 8:59, 9:14, 8:46, 8:44, 9:04, 6:05.
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| Running Miles | Swimming Yards | Bike Miles | 5.10 | 0.00 | 0.00 |
| total time 49:13. wasn't feeling so great to I took it easy. splits 9:36, 9:33, 9:41, 9:42, 9:42, 0:59.
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NB Vazee Quick Miles: 5.10 |
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| Running Miles | Swimming Yards | Bike Miles | 6.10 | 0.00 | 0.00 |
| total time 53:50. after 5 minute warm-up I ran 2 minutes up-tempo 3 minutes reocvery for the duration of the wrok-out. splits 8:58, 8:31, 8:47, 8:56, 8:47, 8:47, 1:03.
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| Running Miles | Swimming Yards | Bike Miles | 3.20 | 0.00 | 0.00 |
| 1.6 miles in 15:19 (pace 9:35)
15 minutes on exercise bike
5 lb weights 6 different orientation 10 reps
1.6 miles in 15:10 (9:29 pace)
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| Running Miles | Swimming Yards | Bike Miles | 5.10 | 0.00 | 0.00 |
| total time 45:55. ran two 1 mile repeats up-tempo. first after 1 mile warm-up and second after 2 miles recovery. splits 9:18, 8:11, 9:32, 9:29, 8:15, 1:10
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NB Vazee Pace 2019 Miles: 5.10 |
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| Running Miles | Swimming Yards | Bike Miles | 139.67 | 0.00 | 0.00 |
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NB Prism Miles: 19.40 | NB 1540 2017#2 Miles: 19.16 | NB 880 2018 Miles: 23.60 | NB 1080 Miles: 61.21 | NB Vazee Pace 2019 Miles: 11.20 | NB Vazee Quick Miles: 5.10 |
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