Hey fellas, been off the internet for a few weeks, but I have been putting the work in-
NoleRunner: solid 5k! Love the attitude you are taking in races, more of us can use that mentality!
Goal Race: PD-FD 5mile 3/26, Chicago PD Memorial 5k 4/30
Last 2 weeks:
64mpw+"24"spinning. Good week! Felt flat by sunday.
Sun 1/23: 15mi, 1:47:48,7:09/mi. 20deg out, windy, Felt flat
Sat 1/22 AM: 8mi. 730's.
PM: bike35' 124bpm
Fri 1/21 AM: 59' - 9mi, 6mi loop steady from Columbus Circle: 639,637,610,630,613, 550.
PM: 30',127bpm bike
Th 1/20: AM:58:00. 8miWindy out. 730-740way out, 655-710back.
pm: 30' 119bpm spin bike.
Wed 1/19: am:59:00 ,9mi. 154bpm. easy to and back, 6mile loop steady- 620-614-558-622-606-603. not moving as fast as I wanted due to the early start (6am) 5hr sleep.
pm:30'spin bike 121bpm,+ core.
Tues 1/18 am: 60'spin. 144bpm Good hard workout-rainy and cold out today, so I took my day off from running.
Monday 1/17 AM: 11.1mi,1:18,135bpm. +strides.
pm: 32',4.4mi (7:17/mi) lift after (dead,squat,push,pull.)
Sun 1/16 (72mi/wk + "12" xt)
11am: 1:40:10,14.7mi,
25up, 8x1mi tempo with 3:00jog. 600,543,546,540,546,540,556(hilly),541. didn't feel like a normal long run, so I made it a long tempo-ish/half marathon effort workout.
pm: 4.2mi,treadmill, 30:00.
Sat 1/15/11
10am: 57:40, 8.35mi, 144bpm
Friday 1/14/11
630am: 58:00, 8.75mi.
6mi CP tempo from Columbus Circle: 620/616/553/635/549/550. Good running for 6am! + deadlifts,overhead press.
5pm: spin bike 35',127bpm.
Thurs 1/13/11
11am: 60' spin, 30at 120bpm,25 at 145-150bpm.
530pm: 10'jog + strides, 200meter in 28, 40' cooldown (Millrose "Trials") (Running a 4x1lap relay at the millrose games for charity vs the fire dept)
Wed 1/12/11
4pm: slow 70', 9mi. +lift. 2hrs sleep last night (late work)
Tues 1/11/11
900am: 8mi 62' run, ok pace, 7:30 down to 640s+ 6strides.
Mon 1/10/11
1:40:00 run, 14miles, 6:57pace, progression from 730s down to 630s second half.