| | Running Miles | Swimming Yards | Bike Miles | | 48.04 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 34.00 | NB 880 Miles: 14.04 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| easy day recovering from 20 mile run. total time 59:05. splits 10:04, 9:47, 9:49, 9:50, 9:45, 9:50
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: 6.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 9.04 | 0.00 | 0.00 |
| My plan was to do mile repeats if I wasn't too sore. I am still pretty sore from the run last Satruday so I just went out and ran. total time 64:25. splits 9:31, 9:15, 9:16, 9:08, 9:02, 9:05, 9:08. feeling good about my training.
afternoon 19:25. splits 9:40, 9:23, 0:22
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| NB 880 Miles: 2.04 | NB 1540 2016 #3 Miles: 7.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 30 minutes 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
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 1.5 mile warm-up and then 400's on the track. It was really cold outside and Iw as pretty sore during the cool down. total time 66:56. splits (recovery in parentheses) 9:41, 4:54, 1:56.5, (1:44.2) 1:54.2, (1:45.7), 1:56.4, (1:40.7), 1:57.3, (1:44.6), 1:56.9, (1:53.2), 1:57.5, (1:47.8), 1:59.7, (1:47.6), 1:56.8, 10:15, 10:21, 3:46.5. average heart rate 131
afternoon 18:34. splits 9:19, 9:15. felt really easy. average heart rate 116
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| NB 880 Miles: 2.00 | NB 1540 2016 #3 Miles: 7.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total time 57:18. taking it easy. splits 9:46, 9:29, 9:32, 9:32, 9:31, 9:27. average heart rate 118
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
4 weeks left til the marathon. I am getting excited!!
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| NB 1540 2016 #3 Miles: 6.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 18.00 | 0.00 | 0.00 |
| I went to the marathon course. I parked the car and went easy uphill for 4.5 miles and then turned around(the turn around point is approx where the marathon start will be) and went hardish for 5 miles and then turned around to get back to my car. I put the heavier shoes on for the last 8 miles. uphill mostly for 0-4.5, the 9.5 to 10, then 10.5 to 12, then 13.5 to 15.7, 15.9 to 16, then 16.1 to 16.3. Almost all my uphill running was also against the wind too. The plan was to go slower than marathon pace for all but the one 5 mile stretch I started at the 4.5 mile mark. I succeeded in that goal except for mile 13 which was a down hill mile that was easy effort but down hill.
total time 2:51:15, splits 9:52, 9:42, 10:00, 10:19, 5:04, 8:26, 8:30, 8:38, 8:31, 8:31, 4:57, 9:41, 10:20, 9:02, 9:39, 10:25, 10:18, 9:45, 9:34. average heart rate 123. average pace 9:31.
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| NB 880 Miles: 10.00 | NB 1540 2016 #3 Miles: 8.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 48.04 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 34.00 | NB 880 Miles: 14.04 |
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