| | Running Miles | Swimming Yards | Bike Miles | | 44.00 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 17.00 | NB 880 Miles: 27.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| easy day but longer mileage because this will be a 44 mile week. total time 48:54. laps 10:00, 9:37, 9:44, 9:40, 9:53
36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches
36 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches
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| NB 1540 2016 #3 Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| after 1 mikle warm-up I ran 90 second fartlet every half mile. at the 4.5 mile mark I started going harder for the fartlek (reaching 7:45 pace for a brief moment). I wasn't able to go hard at the 8.5 mile mark. I am pretty sore. total time 80:58. splits 9:34, 8:49, 8:50, 8:54, 8:49, 8:55, 8:59, 8:53, 9:14
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 30 minutes exercise bike
36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches
36 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| outside on pavement as it was raining. splits 9:35, 9:05, 8:59, 9:02, 9:15, 9:09, 9:18, 9:40
total time 74:04. it is supposed to rain much of the next few days. today I was soaked and sluggish.
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| NB 1540 2016 #3 Miles: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total time 38: 38:50. easy running. splits 10:00, 9:37, 9:46, 9:28
36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches
36 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches
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| NB 1540 2016 #3 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 18.00 | 0.00 | 0.00 |
| I wasn't feelng too hot at the start of the run. Didn't know what to expect. I had to get up at 3:35 in order to get the run in before a bunch of things happen today. I am very pleased with this run. total time 2:42:36. split at the 13 mile mark was 1:57:59!! I ran with compression socks on for the first time. Did that make the difference? splits 9:41, 9:06, 9:09, 9:10, 9:05, 9:08, 9:10, 9:07, 8:55, 8:49, 8:54, 8:52, 8:56, 8:50, 8:57, 8:56, 8:56, 8:56 .
breaking this down the first 9 miles I ran in 82:30 (9:10 pace) and the second 9 miles I ran in 80:06 (8:54 pace)
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| | Running Miles | Swimming Yards | Bike Miles | | 44.00 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 17.00 | NB 880 Miles: 27.00 |
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