| | Running Miles | Swimming Yards | Bike Miles | | 82.00 | 0.00 | 0.00 |
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| NB1540 2016 #2 Miles: 85.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| walking on treadmill since it was raining outside.
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| NB1540 2016 #2 Miles: 1.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| treadill
total time 67:01. started out conservative with plans to go harder after 3.5 miles. later realized that conservative was getting harder. at 6 miles I slowed way down and then gradually increase. alst 0.25 miles I went pretty hard. splits 9:39, 9:31, 9:32, 9:31, 9:32, 9:25, 9:52
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| NB1540 2016 #2 Miles: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 40 minute bike ride
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| run outside. 81 degrees 28% humidity at the start. total time 57:48. started slow at 30 minutes I went 1 min up-tempo 2 minutes recovery for 9 minutes and then 1 minute up-tempo 3 minutes recovery for the remainder of the run. splits: 9:54, 9:38, 9:44, 9:31, 9:25, 9:37
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| NB1540 2016 #2 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 15 minute walk
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| NB1540 2016 #2 Miles: 1.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| total time 49:05. warmed up running to the junior high track. then did 1 lap hard 1 lap recovery for 10 laps. then ran home. added 30 seconds at the end of the run to get to 5 miles since I assume the track is a 400 meter track. splits 11:47, 1:58, 2:37, 2:02, 2:35, 2:02, 2:45, 2:00, 2:48, 2:02, 2:58, 13:00, :30. (miles on the track were 9:13, 9:36.
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| NB1540 2016 #2 Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 15 minute walk
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| NB1540 2016 #2 Miles: 1.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| outside run...kinda hot. total time 69:01. splits 9:47, 9:42, 9:45, 9:42, 10:01, 10:01, 10:03
I thought I was going to be able to negative split but the heat got to me.
rode the bike for 37 minutes.
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| NB1540 2016 #2 Miles: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 24 minutes on bike outside
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total run time 57: 42. it was 78 degrees outside and 16% humidity. The nicest it has been in 3 weeks. The plan was 6 miles doing negative split for the second half. I did it today! splits 9:43, 9:36, 9:52, 9:59, 9:22, 9:11 (29:11, 28:31)
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| NB1540 2016 #2 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 24 minutes bike ride then 15 lunges per leg, 15 squats, 25 back extenders,25 pushups, and 25 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| on the track... warmed up over there then did 14 laps up-tempo straightaway, recovery on the curves, then cool down running home. total time 62:04. splits 12:12, 2:18, 2:23, 2:21, 2:24 (mile in 9:25), 2:25, 2:25, 2:27, 2:33 (mile in 9:50), 2:33, 2:35, 2:25, 2:24 (mile in 9:56) , 2:40, 2:42, 14:49, :31.
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| NB1540 2016 #2 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 2 minutes bike ride then 15 lunges per leg, 15 squats, 25 back extenders,25 pushups, and 25 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| treadmill total time 77:28. splits 10:00, 9:50, 9:50, 9:50, 9:41, 9:41, 9:31, 9:06 (negative splits 39:30 then 37:58)
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| NB1540 2016 #2 Miles: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 21 minutes on bicycle
30 lunges and 15 squats.
also did 25 back extenders, 25 pushups, 25 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total time 37:22. Splits 9:55, 9:27, 9:00, 9:00
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| NB1540 2016 #2 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 21 minutes bicycle.
30 lunges and 15 squats.
also did 25 back extenders, 25 pushups, 25 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total time 36:05 warmed up for 1 miles then 440 hard 220 easy on treadmill. hard started at 8 min mile pace adn increased. easy was 11 min pace. splits 9:51, 2:00, 1:14, 1:59, 1:21, 1:58, 1:18, 1:56, 1:21, 1:55, 1:20, 1:53, 3:49, 1:51, 2:18
miles splits 9:51, 8:36, 8:47, 8:50
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| NB1540 2016 #2 Miles: 4.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 30 lunges and 15 squats.
also did 25 back extenders, 25 pushups, 25 crunches
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| total running time 85:02. treatmill. I warmed up for 20 minutes and then did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1-1-1-1-1 this got me to 8 miles. uptempo was all at 9 min pace. recovery was 10 min pace for all recoveries of 1 or 2 minutes. The longer recoveries started at 10 min pace but increaased slighlt. the last mile I slowed to 5.5 mph (11 min pace) but every 30 seconds I increased by 0.1 until 6 mph then by 0.2 until 6.6 and the up again by 0.1. The alst 30 seconds I icnreased 0.1 every 10 seconds finishing at 7.8 mph.
splits 9:47, 9:41, 9:18, 9:29, 9:23, 9:26, 9:20, 9:32, 9:07
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| NB1540 2016 #2 Miles: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 21 minutes bike outside
30 lunges, 15 squats, 30 back extenders, 30 pushups, 30 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| treadmill total time 53:57. 1.25 miles warm up them half mile hard and half mile recovery through 5 miles then ran 2 quarter miles hard. half pace was 7.5 to 7.8 MPH. recovery 5.5-6.2 mph. quarter mile 8 mph first one then8 - 8.2 mph. splits 9:46, 8:54, 8:51, 8:46, 8:58, 8:42
half splits: 3:57, 4:01, 3:56, 3:56
quarter splits 1:53, 1:51
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| NB1540 2016 #2 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| off today. decided to run outside. 87 degres at 4:50 in the morning. i went slow on purpose but it didn't feel as slow as it actually was (ie effort was harder ebcause of the heat). total time 29:03 splits 10:00,10:02, 9:01
rode the bike for 28 minutes.
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| NB1540 2016 #2 Miles: 3.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| swam 10-15 laps of a small pool
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| in San Diego. ran 3 laps of the roadway on Shelter Island. I think it was 2.5 miles per lap. first lap 23:54, second lap 23:19, third lap 24:24 for total time of 71:37.
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| NB1540 2016 #2 Miles: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.50 | 0.00 | 0.00 |
| total time 31:58 warmed up for 8 minutes and then picked up the pace. The 2.5 mile loop that I ran yesterday in 23+ and 24+ minutes today I ran in 22:54. I ran the las mile in 9:07.
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| NB1540 2016 #2 Miles: 3.50 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 82.00 | 0.00 | 0.00 |
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| NB1540 2016 #2 Miles: 85.00 |
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