Saturday Dec 30 |
 | running warm up/down 10:00 [3]1.25 mi (7:59 / mi) | |
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| running race 13:34 [5]2.0 mi (6:47 / mi) vdot: 45.4 | |
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| about what I expected, maybe a little slow. feel confident that with speedwork and more running it could come down. |
| biking 2:45:00 [3]49.0 mi (3:22 / mi) | |
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| chain of rocks bridge and back w/ R after race. talked about riding to fairview heights and then taking the metro back but saved that idea for a sunnier, map-wealthier day. |
| running 35:00 [3] | |
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| didnt want to bike anymore, so bussed and 'linked to fathers for dinner, and ran the infill |
Friday Dec 29 |
| biking 25:00 [2]7.0 mi (3:34 / mi) | |
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| erramds. trying to get used to tri bike. |
Thursday Dec 28 |
| biking 30:00 [2]7.0 mi (4:17 / mi) | |
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| southside meeting, errands. tired. |
| running 30:00 [3]4.0 mi (7:30 / mi) | |
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| thru the cemetary to Wilmore Park, bursts of speed. felt a lot better than this morning |
| yoga 15:00 [1] | |
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| after run |
Wednesday Dec 27 |
| yoga 10:00 [1] | |
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| How time slips by - and boy was I creaky. need to do more. |
| biking 40:00 [3]12.0 mi (3:19 / mi) | |
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| grants trail w/ some tempo to it |
| biking 25:00 [3]7.0 mi (3:34 / mi) | |
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| ride home short way, had a flat (glass) towards the end. One CO2 cartridge was dead, the other didn't fit over the valve stem right, and lost its charge. Next time I'll bring the pump also. |
| running 15:00 [3]1.25 mi (11:59 / mi) | |
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| with bike, in bike shoes and w/ pack after flat. |
| 'weight' training 15:00 [2] | |
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| afters first bike ride, a little stretching, pullups, pushups, abs, triceps on chair edge etc. |
Monday Dec 25 |
| running long 1:10:00 [2]8.0 mi (8:44 / mi) | |
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| Felt slower than it was. Didn't really feel like running, legs were sore (prob. from bike hill repeats) but after I stopped a couple of times and had a cliff bar, it went smoother. |
| biking 30:00 [3]8.0 mi (3:45 / mi) | |
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| back from day with folks. |
Sunday Dec 24 |
| biking 40:00 [2]11.0 mi (3:38 / mi) | |
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| delivery errands |
| biking 25:00 [3]7.0 mi (3:34 / mi) | |
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