12/14-12/21

Monday, 12/14
RUN: 8 miles
8:27; 8:16; 8:06; 7:53; 7:20; 7:02; 6:47 (average 7:43); 1 cool down mile; 3 hill repeats (steep, short)
ITex.
Shoes: Adidas S.
Noted: good run, felt strong; slippery so had to stop a few times and walk.

Tuesday, 12/15
RUN: 5 miles recovery @ 8:35 (8:46, 8:41, 8:40, 8:44, 8:21 -last one on hills)
Shoes: Adidas S. ; goal rec pace is 8:45-9:45
Notes: ran last 1.5 miles on Gray street up rolling steep hills. Kept pace @ 8:30 but effort felt more like 7:00pace.
BIKE: 30 min (10 miles) spinning (legs felt tired)

Wednesday, 12/16
RUN: 8 miles: 7 miles @ 7:28 (8:23, 8:02, 7:43, 7:34, 6:57, 6:58, 6:39) with a few secs break every 2 or 1 mile. One cool down mile with 3 hill sprints
Notes: Legs felt week, it took a while to get my legs warmed up. Cold and windy.
Shoes: Asics Kayano's newer
200abs, legs, core

Thursday, 12/17
RUN: 5 miles recovery (Garmin did not work)
Notes: v cold, face froze, legs felt great, did 3 hill sprints.
Shoes: Adidas S
BIKE: 30 min (10 miles) with 1x3min hard

Friday, 12/18
SWIM: 1.25 miles with 1 mile free style

Saturday, 12/19
RUN: 14 miles, 13 @ 8:11; 1 mile warm up/cool down; 3 @ 7:45, 7:30, 7:14.
Notes: v cold, cold weather urticaria, felt strong, nice to have company.
Shoes: Asics K newer.

Sunday, 12/20
BIKE: 50 minutes (18 miles)
Notes: snow storm, could not swim:(

Total:
RUN: 40 miles
BIKE: 38 miles
SWIM: 1.25