5/8
7:31 am
125 avg HR
57 miles
82 avg cadence
3:10 ride time
Tuesday, May 10, 2011
Monday, May 9, 2011
Week of May 9
Mon Cycle 30 miles (recovery pace)
Tues Run 8 miles
Wed Ride 30 (hard) / swim 200 warm-up 10 x 200 on 4:30 / 200 cool down
Thurs Run 6 miles / session 2 Ride 30 miles (tempo)
Friday 2000 meter straight swim
Sat Ride 100
Sunday Run 8
Tues Run 8 miles
Wed Ride 30 (hard) / swim 200 warm-up 10 x 200 on 4:30 / 200 cool down
Thurs Run 6 miles / session 2 Ride 30 miles (tempo)
Friday 2000 meter straight swim
Sat Ride 100
Sunday Run 8
Saturday, May 7, 2011
Stretching it Out
I ran today with my running/swimming buddy Colette. We hadn't run since she moved into DC. It was a BEAUTIFUL day for a run. I did the longest run since surgery and though the knee feels different, there is no pain.
Started run at 12:42 pm
8.4 mile route
1:14.31
8:52 minute miles
avg HR 137
Started run at 12:42 pm
8.4 mile route
1:14.31
8:52 minute miles
avg HR 137
Week of Missed Workouts
I did manage to get the swim in Wednesday, weight lifting on Thursday with run n the evening. I ran this route. 55:21 with avg HR of 143. That is 8:44 minute miles.
Yesterday was Friday and I didn't get a workout in as work was killing me and I had to take JR to the dentist. I'm supposed to stretch out the run today and will do 8 miles with an old running buddy of mine. We'll see how it goes.
Yesterday was Friday and I didn't get a workout in as work was killing me and I had to take JR to the dentist. I'm supposed to stretch out the run today and will do 8 miles with an old running buddy of mine. We'll see how it goes.
Wednesday, May 4, 2011
Week of May 2
Well, I haven't done anything this week thus far. Life is on 11 and I think it is about to be turned up to 12. Grr...
For what it is worth, here is the "plan" this week...
Mon off
Tues Ride 40 miles and run for 20 mins off the bike
Wed 200 swim / 4 x 500 with 60 secs rest / 200 cool down
Thurs Run 6 miles / Strength of choice
Fri swim max laps in 30 mins, Ride 40 miles / sub 2 hour pace
Sat Ride 80 miles
Sun Run 8 miles
For what it is worth, here is the "plan" this week...
Mon off
Tues Ride 40 miles and run for 20 mins off the bike
Wed 200 swim / 4 x 500 with 60 secs rest / 200 cool down
Thurs Run 6 miles / Strength of choice
Fri swim max laps in 30 mins, Ride 40 miles / sub 2 hour pace
Sat Ride 80 miles
Sun Run 8 miles
Monday, May 2, 2011
April 24 Cycling Workout Stats
This was down at the beach. Rehoboth to Fenwick and back.
April 24 at 8 am.
130 avg HR
37.4 miles
19.3 mph
88 avg cadence
1:56 ride time
April 24 at 8 am.
130 avg HR
37.4 miles
19.3 mph
88 avg cadence
1:56 ride time
The Longest Run, Part Deux
Sunday May 1. I started running at 10:57 am. Ran with Gary around Rehoboth Beach. One day after a hard cycling two-a-day.
Route
7.55 miles
1:04:08
avg HR 142
8:29 minute miles
Not too shabby less than 3 months after knee surgery.
I ran on Friday, April 29, too. Haven't mapped the route but probably about 4.5 miles.
37:47 run time
avg HR 141
Route
7.55 miles
1:04:08
avg HR 142
8:29 minute miles
Not too shabby less than 3 months after knee surgery.
I ran on Friday, April 29, too. Haven't mapped the route but probably about 4.5 miles.
37:47 run time
avg HR 141
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