Sunday Mar 2 |
 | Running hills 24:15 [4] 3.0 mi (8:04 / mi) | |
| ahr:143 max:160 shoes: Adidas Allegra |
| Ran 3 miles with a mile of hills on a treadmill. |
Saturday Mar 1 |
| Running 46:12 [2] 5.0 mi (9:13 / mi) | |
| ahr:143 max:156 shoes: Adidas Allegra |
| Slow easy run just to check out my new Garmin Forerunner 301. I like it. Now I can try some new routes without having to measure my course and locate all my splits first in my car. |
| Orienteering 1:30:00 [1]*** 3.0 mi (29:59 / mi) | |
| |
| Walked around a few points at Arbor Hills giving my daughter some refresher orienteering training. |
Friday Feb 29 |
| Base Core 35:00 [4] | |
| |
| 2.5 min. plank, 2.5 min. left side plank, 2.5 min. right side plank, 3 min. back suspended, 45 seconds bird dog on each side, 10 reps leg lifts with shoulders on 26" ball, 60 push-ups with feet on 26" ball. |
Thursday Feb 28 |
| Running race 6:49 [5] 1.0 mi (6:48 / mi) vdot: 42.0 | |
| shoes: Adidas Allegra |
| I did 1 all out mile to gauge my current vdot. |
| Running warm up/down 19:00 [1] 2.0 mi (9:29 / mi) | |
| shoes: Adidas Allegra |
| |
| Running intervals 14:11 [4] 2.0 mi (7:04 / mi) | |
| shoes: Adidas Allegra |
| 8 x 400m after the fast mile with 200m jogs between each. |
Wednesday Feb 27 |
| Base Core 37:30 [4] | |
| |
| 2.5 min. plank, 2.5 min. left side plank, 2.5 min. right side plank, 3 min. back suspended, 30 seconds bird dog on each side, 3 x 10 reps leg lifts with shoulders on 26" ball, 60 push-ups with feet on 26" ball. |
Tuesday Feb 26 |
| Running tempo 31:16 [5] 4.0 mi (7:48 / mi) | |
| shoes: Adidas Allegra |
| I think this is my best 4 mile run in at least 10 years. I did the first 2 in 16:05 and the last 2 in 15:11. |
| Running warm up/down 9:49 [1] 1.0 mi (9:49 / mi) | |
| shoes: Adidas Allegra |
| |
Monday Feb 25 |
| Base Core 35:00 [4] | |
| |
| 2.5 mins plank, 2.5 mins left side plank, 2.5 mins right side plank, 3 mins back suspended, 30 seconds bird dog on each side, 3 x 8 reps leg lifts with shoulders on 26" ball, 50 pushups with feet on 26" ball. |