| | Running Miles | Swimming Yards | Bike Miles | | 38.03 | 0.00 | 8.67 |
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| NB 1540 2016 #3 Miles: 12.00 | NB1549 2017 Miles: 10.03 | NB 1540 2013 Miles: 4.00 | NB 880 Miles: 12.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| Easy run with Andrew. Total time 46:34. Splits 9:45, 9:37, 9:19, 9:01, 8:52. First half of the run was a gradual up hill then downhill. 40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank 40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank
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| NB 1540 2016 #3 Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Total time 62:25. Plan was 4x1 mile with 2 minutes active recovery between repeats. If I slowed on the 3rd I was to recover for 5-7 minutes before doing the 4th. Here is what I did... In my heavy shoes... 9:51, 7:43, 1:58, 7:49, 2:39, 8:03, 6:07, 7:53, 10:23. It was cold and my legs felt a bit heavy. Average heart rate 130 |
| NB 1540 2016 #3 Miles: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.03 | 0.00 | 0.00 |
| Easy run with Andrew. Total time 28:36. Splits 9:38, 9:25, 9:14, 0:18. Average heart rate 121 40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank 40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank | |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Plan was 6-8 fartleks over 1-1.5 minutes. I chose to do 90 seconds at the halfway point for each mile (seven total). Total time for the run was 63:49. Splits 9:38, 9:08, 8:59, 8:56, 9:02, 9:00, 9:05. I did extra stretching last night and before I ran today. Average heart rate 123. This felt pretty comfortable. My legs have been heavy as I have had to do most of these runs on asphalt. We are headed home to Az tonight and I will stay on dirt canal paths for awhile. | |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 8.67 |
| easy day. windy. total time 37:34. splits 9:33, 9:25, 9:22, 9:14. average heart rate 118.
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank
39 minutes bike ride. 8.67 miles 13.2 mph
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| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| plan was a tempo run at asustainable hard pace for 5 miles during the last half of a long run. I added in going hard the last qurter mile of the entire run, total time 1:45:24. splits 9:34, 9:08, 9:13, 9:12, 9:04, 9:09, 8:15, 8:17, 8:14, 8:17, 7:55, 9:06 (7:21, 1:45). average heart rate 123. average pace 8:47
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| | Running Miles | Swimming Yards | Bike Miles | | 38.03 | 0.00 | 8.67 |
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| NB 1540 2016 #3 Miles: 12.00 | NB1549 2017 Miles: 10.03 | NB 1540 2013 Miles: 4.00 | NB 880 Miles: 12.00 |
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