| | Running Miles | Swimming Yards | Bike Miles | | 46.04 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 21.01 | NB 880 Miles: 25.03 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| 6 miles today. Half mile warm-up and then 2 x 2 miles with 1 mile recovery and half mile cool-down. Goal was 8:20 pace for first 2 mile and 8 flat pace for the next 2 miles. I was wearing my heavier shoes. It just didn’t happen.
Total time 53:12 splits 5:03, 8:18, 8:19, 9:55, 8:11, 8:23, 5:03
Modified the core as my legs were pretty sore
40 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches, 20 squats, plank 2 x 30 seconds with 30 seconds in between.
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| NB 1540 2016 #3 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 5 in the morning. feeling rpetty good so this did not feel hard. total time 45: 31 splits 9:23, 9:02, 9:01, 9:04, 9:00
2 in the afternoon 18:26. also did not feel hard at all 9:16, 9:10 (in the lighter shoes)
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| NB 880 Miles: 2.00 | NB 1540 2016 #3 Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 30 minutes on the exercise bike
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank
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| | Running Miles | Swimming Yards | Bike Miles | | 9.04 | 0.00 | 0.00 |
| morning 56:58 splits 9:48, 9:33, 9:26, 9:29, 9:21, 9:18, 0:03
evening 29:02... splits 9:38, 9:31, 9:35, 0:18
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| NB 880 Miles: 3.03 | NB 1540 2016 #3 Miles: 6.01 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total time 38:45. splits 9:59, 9:46, 9:38, 9:24
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank
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| NB 1540 2016 #3 Miles: 4.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 20.00 | 0.00 | 0.00 |
| out the door at about 4:50 am. needed to help at a funeral at 9 am. total time 3:02:33. plan was to to start conservative for the first 10 miles and then go sub-marathon pace for the next 10 miles. splits 9:37, 9:25, 9:28, 9:29, 9:35, 9:32, 9:24, 9:27, 9:18, 9:23, 8:54, 8:52, 8:48, 8:45, 8:46, 8:42, 8:48, 8:42, 8:50, 8:49. there was another 2.3 seconds before I stopped my watch that I didn't count.
longest run I have ever done. My watch said O set my half marathon PR too at 1:57:03.
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| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 46.04 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 21.01 | NB 880 Miles: 25.03 |
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