| | Running Miles | Swimming Yards | Bike Miles | | 110.57 | 0.00 | 0.00 |
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| NB 880 2018 Miles: 54.19 | NB Prism Miles: 54.29 | NB 1540 2017#2 Miles: 2.09 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.60 | 0.00 | 0.00 |
| total time 33:48. splits 9:22, 9:21, 9:24, 5:40
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| | Running Miles | Swimming Yards | Bike Miles | | 4.31 | 0.00 | 0.00 |
| 37:55. uptempo for the time I had. splits 9:10, 8:43, 8:24, 8:23, 3:15.
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| | Running Miles | Swimming Yards | Bike Miles | | 2.06 | 0.00 | 0.00 |
| 1.03 miles in 9:50
15 minutes on exercise bike
1.03 miles in 9:30
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| | Running Miles | Swimming Yards | Bike Miles | | 4.35 | 0.00 | 0.00 |
| total time 37:54. after 5 minutes warm-up 2 minutes hard 3 minutes recovery splits 9:05, 8:37, 8:28, 8:44, 3:00.
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| | Running Miles | Swimming Yards | Bike Miles | | 2.11 | 0.00 | 0.00 |
| 1.01 miles in 9:51
15 minutes exercise bike
1.1 miles in 10:07 - did the last 0.15 uptempo
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| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| total time 76:11 after 25 minutes did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 splits 9:08, 9:04, 8:40, 8:40, 8:48, 8:52, 8:57, 9:01, 5:01
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| | Running Miles | Swimming Yards | Bike Miles | | 3.60 | 0.00 | 0.00 |
| total time 33:27. splits 9:13, 9:19, 9:23, 5:32
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| | Running Miles | Swimming Yards | Bike Miles | | 5.07 | 0.00 | 0.00 |
| total time 44:19. after 5 minutes warm-up 1 minute uptempo 2 minutes recovery. at 41 minutes ran uptempo until the 5 mile mark. splits 9:00, 8:27, 8:25, 8:48, 8:49, 0:50
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| | Running Miles | Swimming Yards | Bike Miles | | 2.07 | 0.00 | 0.00 |
| 1.03 in 10:01
15 minutes exercise bike
5 lb weights for arms and shoulders
1.04 in 9:41
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| | Running Miles | Swimming Yards | Bike Miles | | 7.05 | 0.00 | 0.00 |
| total time 62:50. ran a tempo run with the plan to push the last 2.5 miles. splits 8:59, 9:00, 9:04, 9:03, 8:46, 8:42, 8:35, 0:40
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| | Running Miles | Swimming Yards | Bike Miles | | 3.04 | 0.00 | 0.00 |
| in Tampico really hot and humid; also ran a hilly course. total time 30:18. splits 10:47, 9:32, 9:37, 0:22
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| | Running Miles | Swimming Yards | Bike Miles | | 3.10 | 0.00 | 0.00 |
| even more hot and humid. struggled. total time 31:04. splits 10:07, 10:06, 9:49, 1:02
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| | Running Miles | Swimming Yards | Bike Miles | | 3.60 | 0.00 | 0.00 |
| total time 33:40. splits 9:22, 9:19, 9:19, 5:40
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| | Running Miles | Swimming Yards | Bike Miles | | 5.08 | 0.00 | 0.00 |
| total time 45:43. after half mile warm-up then half mile hard 1 mile recovery alternating. splits 4:54, 3:55, 9:23, 4:01 (some uphill in this half), 9:28, 3:59, 9:14, 0:49.
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| | Running Miles | Swimming Yards | Bike Miles | | 2.10 | 0.00 | 0.00 |
| 1.05 miles in 10:13
15 minutes on exercise bike
1.05 miles in 9:53
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| | Comments(3) |
| | Running Miles | Swimming Yards | Bike Miles | | 5.05 | 0.00 | 0.00 |
| total time 44:54. after 7 minute warm-up I ran 2 minutes hard alternating with 3 minutes recovery. at 42 minutes I went hard until I completed 5 miles then backed off. splits 9:00, 8:48, 8:42, 8:56, 8:55, 0:33
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| | Running Miles | Swimming Yards | Bike Miles | | 2.09 | 0.00 | 0.00 |
| 1.04 miles in 10:13
15 minutes exercise bike
1.05 miles in 9:53.
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| NB 1540 2017#2 Miles: 2.09 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| total time 76:01. goal was 9 minute miles for the first 6 and then pick up the pace for 2 then recover for last half mile. splits 8:53, 9:03, 8:59, 9:05 (36 minutes), 8:58, 8:56, 8:37, 8:46 (35:17), 4:44.
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| | Running Miles | Swimming Yards | Bike Miles | | 3.60 | 0.00 | 0.00 |
| total running time 33:08. splits 9:09, 9:12, 9:11, 5:36
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| | Running Miles | Swimming Yards | Bike Miles | | 4.10 | 0.00 | 0.00 |
| total time 37:59. planned on gradually going faster after first 2 miles and running a total of 5+ miles. split 9:00, 9:10, 9:11, 9:34, 1:04. not able to do that and felt pretty tired.
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| | Running Miles | Swimming Yards | Bike Miles | | 2.62 | 0.00 | 0.00 |
| 1.31 miles in 12:31
15 minutes exercise bike
1.31 miles in 12:19
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| | Running Miles | Swimming Yards | Bike Miles | | 5.10 | 0.00 | 0.00 |
| total time 45:20. after 6 minutes warm-up ran 1 minute hard 3 minutes recovery. splits 9:11, 8:48, 8:35, 8:49, 8:47 (went hard from 42 minutes to end of 5th mile), 1:10.
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| | Running Miles | Swimming Yards | Bike Miles | | 2.10 | 0.00 | 0.00 |
| 1.05 miles in 10:00
15 minutes on exercise bike
free weights for arms and shoulders
1.05 miles in 9:55
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| | Running Miles | Swimming Yards | Bike Miles | | 9.07 | 0.00 | 0.00 |
| total time 81:30. plan was easy first 5 and then pick up the pace. splits 9:18, 9:21, 9:09, 9:06, 9:01, 8:39, 8:40, 8:44, 8:48, 0:42
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| | Running Miles | Swimming Yards | Bike Miles | | 3.60 | 0.00 | 0.00 |
| total time 34:16. easy run after a weekend traveling. splits 9:32, 9:29, 9:35, 5:41.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.10 | 0.00 | 0.00 |
| total time 45:16. warm-up 0.5 miles then 0.5 miles hard 1 mile recovery through 4 miles... then ran hard from 4.75 to 5 miles. splits 4:42, 3:52, 9:13, 3:57, 9:05, 3:59, 9:19, 1:09
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| | Running Miles | Swimming Yards | Bike Miles | | 110.57 | 0.00 | 0.00 |
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| NB 880 2018 Miles: 54.19 | NB Prism Miles: 54.29 | NB 1540 2017#2 Miles: 2.09 |
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