Friday Mar 7 |
 | Biking (Spinning) 40:00 [4] 16.1 mi (2:29 / mi) | |
| slept:6.0 weight:170lbs |
| |
Thursday Mar 6 |
| Upper Body Strength 10:00 [4] | |
| slept:6.0 weight:170lbs |
| 15 push-ups a minute for 10 minutes (150 total, obviously) |
| Upper Body Strength 10:00 [4] | |
| slept:6.0 weight:170lbs |
| 15 push-ups per minute for 10 minutes (150 total) |
| Running warm up/down 8:57 [3] 1.2 mi (7:27 / mi) | |
| slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen |
| |
| Running intervals 18:21 [5] 3.0 mi (6:06 / mi) | |
| slept:1760.0 weight:170lbs shoes: Saucony Grid Propel + NxGen |
| 4 x 800 m intervals with a 400 m rest interval after each one....splits were as follows:
2:46
2:47
2:50
2:54 |
| Running warm up/down 9:34 [3] 1.41 mi (6:47 / mi) | |
| slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen |
| |
| Upper Body Strength 10:00 [4] | |
| slept:6.0 weight:170lbs |
| 15 push-ups per minute for 10 minutes (150 total) |
Wednesday Mar 5 |
| Running (Lee-Thayer Gate Run) 40:10 [4] 6.17 mi (6:31 / mi) | |
| slept:5.5 weight:170lbs shoes: Saucony Grid Propel + NxGen |
| |
| Upper Body Strength 30:00 [5] | |
| slept:5.5 weight:170lbs |
| 2 x (50/50 40/40 30/30 20/20 10/10) push-ups/sit-ups with stetching in between the two sets for a rest cycle |
Tuesday Mar 4 |
| Running intervals (Thayer Gate Run) 13:04 [4] 2.07 mi (6:18 / mi) | |
| slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen |
| |
| Biking intervals (Recumbent Stationary) 30:03 [4] 9.5 mi (3:09 / mi) | |
| slept:6.0 weight:170lbs |
| First mile warm-up, with the rest following the pattern of 1/4 mile hard (~115-120 RPM @ Level 12) and 3/4 mile rest interval (~85-92 RPM @ Level 10) |
Monday Mar 3 |
| Upper Body Strength 1:00:00 [4] | |
| slept:6.0 weight:170lbs |
| Upper body lift...12 exercises focusing on biceps, triceps, chest, back, shoulders, and abs |
| Running (Thayer -- Stony II -- Lee) 48:07 [4] 7.17 mi (6:42 / mi) | |
| slept:6.0 weight:170lbs shoes: Saucony Grid Propel + NxGen |
| Giant hill (Thayer Gate to Stony II addition) from mile 1.15-ish to 2.85-ish...not sure on the exact change in elevation....really had to work hard on the other flat and downhill parts to account for the overall pace as the average uphill pace would have been around 8 minutes or more per mile |
Sunday Mar 2 |
| Running 54:04 [4] 8.02 mi (6:43 / mi) | |
| slept:8.0 weight:170lbs shoes: Saucony Grid Propel + NxGen |
| |
| Abs 18:00 [4] | |
| slept:8.0 weight:170lbs |
| Side-bridging, crunches, oblique crunches, sit-ups, leg levers, etc. |
| Upper Body Strength 9:00 [5] | |
| slept:8.0 weight:170lbs |
| Chin-up/Dips superset (10/10 9/9 8/8 7/7 6/6 5/5 4/4 3/3 2/2 1/1) |