| | Running Miles | Swimming Yards | Bike Miles | | 130.00 | 0.00 | 70.91 |
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| NB 1080 2022 #2 Miles: 61.00 | NB 840 2022 Miles: 18.00 | NB 840 #2 Miles: 48.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 4.18 |
| really sore after the long run yesterday. splits 9:22, 9:11, 9:08, 8:58.
bike ride outside... 4.18 miles in 20.02 (12.5 mph)
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| NB 1080 2022 #2 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total running time 55:05. ran 3 hard half miles with 1.5 miles in between. splits 9:21, 4:37, 4:06, 9:21, 4:45, 4:14, 9:31, 4:47, 4:23.
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 4.18 |
| total running time 27:06. splits 9:14, 8:59, 8:53.
4.18 miles in 18:42.
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| NB 1080 2022 #2 Miles: 3.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total running time 54:56. starting at 1 miles I ran 0.25 miles hard with 0.5 miles recovery through 5 miles. splits 9:23, 2:01, 4:41, 1:59, 4:44, 2:01, 4:42, 2:04, 4:54, 2:07, 4:49, 2:09, 9:22.
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 5.05 |
| total running time 27:17. splits 9:21, 9:04, 8:53.
5.05 miles in 22:55
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| NB 1080 2022 #2 Miles: 3.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| total running time 83:54. plan was to run 9:20 place and then try to speed up the last 2 miles. splits 9:29, 9:14, 9:21, 9:21, 9:17, 9:20, 9:23, 9:21, 9:09.
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| NB 1080 2022 #2 Miles: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 5.44 |
| total running time 27:08. splits 9:17, 9:02, 8:49.
bike ride 5.44 miles in 25:05.
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total running time 54:34. plan was warm-up 1 miles- uptempo mile, recovery mile, then another uptempo mile, then see what I could manage. splits 9:25, 8:19, 9:24, 8:25, 9:31, 9:30.
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| NB 1080 2022 #2 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 6.20 |
| total running time 27:15. took a bit to loosen up. splits 9:20, 9:02, 8:53.
bike 6.2 miles in 27:48.
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total running time 54:19. plan was to do a strider every half mile starting at 1 mile and finishing with a strider at the five mile mark. splits 9:15, 8:53, 8:59, 9:04, 9:10, 8:58.
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| NB 1080 2022 #2 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 6.21 |
| total running time 27:18. another tough time getting going. splits 9:25, 8:59, 8:54.
bike for 6.21 miles in 27:47.
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| total running time 85:07. plan was average 9:20 for the first 7 and then speed up a lot. from the start by legs were feeling a bit dead. I pushed the bike ride on Thursday too hard. I had to stop just after 5.5 miles to stretch the legs. I then stopped just after 7 miles and then again at 8 miles. overall- my rests total a little bit more than 5 minutes. splits 9:34, 9:11, 9:23, 9:19, 9:24, 9:45, 9:27, 9:34, 9:30.
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 6.20 |
| total running time 27:03. feeling really tight at first due to the long run yesterday. was able to speed up without feeling like I was pushing too hard. Did push the last 0.3 miles. splits 9:22, 8:53, 8:48.
took it easy on the bike 6.2 miles in 29:36. this was 1:49 slower than what I rode on Thursday.
my baseling heart rate has moved into the 30's with the increased activity. overnight last night it logged in as 37 and the night before at 35.
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| NB 1080 2022 #2 Miles: 3.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total running time 53:55. plan was to run about 9 minute pace after the original 0.5 mile warm-up. I stopped as usual at 0.5 miles... I had an 7 or 8 second pause at 1.97 miles for traffice and then again just before 4 miles another traffic stop of 15 seconds or so. Then at 5 miles I stopped for a pebble in my shoe and then the traffic delayed me even longer so about a 45 second break if not a little longer. This really helped... felt good about this workout... splits 9:15, 8:56, 8:59, 9:00, 9:00, 8:45.
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| NB 1080 2022 #2 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 6.20 |
| total running time 27:07. plan was to start easy and then after the stretching at half mile try to average 9:00. splits 9:17, 8:58, 8:52.
28:52 on the bike for 6.2 miles
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total running time 55:36. I ran 1 minute up tempo 2 minutes recovery from 1.47 miles to 4.47 miles. splits 9:33, 9:00, 9:00, 9:19, 9:33, 9:10
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| total running time 27:13. splits 9:21, 8:59, 8:53.
bike time 20:33
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| total running time 83:10. plan was to run 9:15 to 9:20 pace for 7 miles then speed up. splits 9:23, 9:14, 9:16, 9:17, 9:17, 9:19, 9:15, 9:13, 8:57.
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| NB 1080 2022 #2 Miles: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 6.20 |
| total running time 27:10. splits 9:19, 9:01, 8:50
bike time 29:44. purposely didn't push the bike pace.
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total running time 54:40. plan was to run about 9:05 pace. splits 9:18, 9:01, 9:07, 9:09, 9:06, 8:59.
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 6.20 |
| 3 miles in racing flats
total time 25:04. warmed up for half mile but with 2 striders then stopped to stretch. Then ran hard the rest of the way. splits 8:41, 8:12, 8:11.
bike 6.2 miles in 30:17.
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total running time 54:51. was pretty sore with heavy legs after the hard run yesterday. The traffic stops really helped or I wouldn't have made it. stopped for traffic at about 3.93 and 5 miles. splits 9:16, 9:07, 9:10, 9:11, 9:02, 9:05
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 6.20 |
| total running time 27:03. splits 9:10, 8:59, 8:54.
bike 6.2 in 30:17.
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| NB 1080 2022 #2 Miles: 3.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| total running time 82:43. plan was to run 9:15 pace and then speed up the last 3 miles. splits 9:17, 9:08, 9:14, 9:13, 9:16, 9:16, 9:14, 9:09, 8:56
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| NB 1080 2022 #2 Miles: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 8.65 |
| total running time 27:05. splits 9:17, 9:01, 8:47.
bike time 42:49 for 8.65 miles
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total running time 54:41. splits 9:21, 9:02, 9:14, 9:10, 9:00, 8:54
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| | Running Miles | Swimming Yards | Bike Miles | | 130.00 | 0.00 | 70.91 |
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| NB 1080 2022 #2 Miles: 61.00 | NB 840 2022 Miles: 18.00 | NB 840 #2 Miles: 48.00 |
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