Monday:
RUN: 8 miles @ 7:38
* felt great, able to run negative splits and hold the pace initially.
Tuesday 5/26
SWIM: 1.25 miles
BIKE: 15 miles outdoors
Weights arms
200abs
pilates: 15 minutes
Wednesday 5/27:
RUN: 5 miles @ 7:30
* felt good; still hard not to go out to fast; legs tired looking for a rest day.
Thursday 5/28
BIKE: 30 miles
* awesome ride in the cool weather; legs feel so good afterwards.
Friday 5/29
SWIM: 1 mile, with 300m kickes and 200m back stroke
RUN: 3 hilly miles @ 7:43
* slugish run, held 7:30, but slowed down a bunch on the hills. Legs tired from yesterday.
Saturday 5/30
REST
Sunday 5/31
RUN: Heartbreak Hill Half Marathon; 1:42:40; 7:50 pace
TOTAL:
RUN: 29 miles
SWIM: 2.25 miles
BIKE: 45 miles
CORE: 1 time
Tuesday, May 26, 2009
Monday, May 18, 2009
week of 5/18-5/24
Monday 5/18
RUN: 6 miles, 5@ 7:30
Tuesday 5/19
SWIM: 1.25 miles (w/ 600m kicks and 400m back crawl)
BIKE: 30 min on trainer
Wednesday 5/10
BIKE: 25 miles outdors
Thursday 5/21
RUN: 8 miles @ 7:34
Friday 5/22
REST
Saturday 5/23
RUN: 13 miles @ 8:14 including the Belmont hills
SWIM: 1 mile
Sunday 5/24
SWIM: 1.5 miles
BIKE: 15 miles
TOTAL;
RUN: 27 miles
SWIM: 3.75 miles
BIKE: 55 miles
Only 1 Xtraining
RUN: 6 miles, 5@ 7:30
Tuesday 5/19
SWIM: 1.25 miles (w/ 600m kicks and 400m back crawl)
BIKE: 30 min on trainer
Wednesday 5/10
BIKE: 25 miles outdors
Thursday 5/21
RUN: 8 miles @ 7:34
Friday 5/22
REST
Saturday 5/23
RUN: 13 miles @ 8:14 including the Belmont hills
SWIM: 1 mile
Sunday 5/24
SWIM: 1.5 miles
BIKE: 15 miles
TOTAL;
RUN: 27 miles
SWIM: 3.75 miles
BIKE: 55 miles
Only 1 Xtraining
Thursday, May 14, 2009
Week 5/11-5/17
Monday 5/11/09
RUN: 6 miles @ 7:50
PILATES: 15 min
WEIGHTS ARMS: 10 min
PUSH-UPS: 30
Tuesday 5/12/09
SWIM: 1.25 miles
BIKE: 55 min on trainer (spinning)
Wednesday 5/13/09
Break (mom at airport)
Thursday 5/14/09
RUN: 8 miles @ 7:46
Friday 5/15/09
BIKE: 15 miles bike ride
Saturday 5/16/09
RUN: 10 miles hilly trail run, 8:24 min/mile average
SWIM: 1 mile
Sunday 5/17/09
SWIM; 1.5 miles
BIKE: 15 miles outdoors
PILATES: 15 min
WEIGHTS ARMS: 10 min
PUSH-UPS: 30
TOTAL:
RUN: 24 miles
SWIM: 3.75 miles
BIKE: 50 miles
Time: ~ 12 hours
RUN: 6 miles @ 7:50
PILATES: 15 min
WEIGHTS ARMS: 10 min
PUSH-UPS: 30
Tuesday 5/12/09
SWIM: 1.25 miles
BIKE: 55 min on trainer (spinning)
Wednesday 5/13/09
Break (mom at airport)
Thursday 5/14/09
RUN: 8 miles @ 7:46
Friday 5/15/09
BIKE: 15 miles bike ride
Saturday 5/16/09
RUN: 10 miles hilly trail run, 8:24 min/mile average
SWIM: 1 mile
Sunday 5/17/09
SWIM; 1.5 miles
BIKE: 15 miles outdoors
PILATES: 15 min
WEIGHTS ARMS: 10 min
PUSH-UPS: 30
TOTAL:
RUN: 24 miles
SWIM: 3.75 miles
BIKE: 50 miles
Time: ~ 12 hours
Monday, May 4, 2009
Week 5/4-5/11
Monday, 5/4
RUN: 6 mile run, 5.5@ 7:56 (2 m hills), .5 cool down
ABS: 200
PILATES: 15 min
WEIGHTS ARMS: 10 min
PUSH-ups: 30
T time: ~1 h and 15 minutes.
Tuesday, 5/5
SWIM: 1.25 miles, with 100yards kicks and 100yards backstroke
BIKE: 70 min on bike trainer, speed ~20miles.
T time: ~2h and 10 minutes.
Wednesday, 5/6
BIKE: 26 miles ~ 1:45 - spinning mostly, low ger
9 miles ~30min indoors on trainer
T time: ~2h and 15 minutes
Thursday, 5/7
RUN: 6 miles, 5.5 @ 7:55, .5 cool down
T time:~ 48min
Friday, 5/8: REST
Saturday, 5/9
RUN: 11 miles, 1 warm up/cool down, 10@ 8:11.
SWIM: 1.25 miles
T time: 2h 15min
Sunday, 5/10
SWIM: 1.5 miles
Pilates: 15 min
Push-ups: 30
Weights arms: 10 min
T time: 2h, 10 min
Total:
RUN: 23miles
BIKE: 55 miles
SWIM: 3.75 miles
STRENGTH: 2X
T time: 10h and 53 minutes ~ 11 hours
(missed a 25 mile bike ride on Sunday, sick)
RUN: 6 mile run, 5.5@ 7:56 (2 m hills), .5 cool down
ABS: 200
PILATES: 15 min
WEIGHTS ARMS: 10 min
PUSH-ups: 30
T time: ~1 h and 15 minutes.
Tuesday, 5/5
SWIM: 1.25 miles, with 100yards kicks and 100yards backstroke
BIKE: 70 min on bike trainer, speed ~20miles.
T time: ~2h and 10 minutes.
Wednesday, 5/6
BIKE: 26 miles ~ 1:45 - spinning mostly, low ger
9 miles ~30min indoors on trainer
T time: ~2h and 15 minutes
Thursday, 5/7
RUN: 6 miles, 5.5 @ 7:55, .5 cool down
T time:~ 48min
Friday, 5/8: REST
Saturday, 5/9
RUN: 11 miles, 1 warm up/cool down, 10@ 8:11.
SWIM: 1.25 miles
T time: 2h 15min
Sunday, 5/10
SWIM: 1.5 miles
Pilates: 15 min
Push-ups: 30
Weights arms: 10 min
T time: 2h, 10 min
Total:
RUN: 23miles
BIKE: 55 miles
SWIM: 3.75 miles
STRENGTH: 2X
T time: 10h and 53 minutes ~ 11 hours
(missed a 25 mile bike ride on Sunday, sick)
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