Training Archive: addicted2running

Trail run 2:05:21 [3] 10.34 mi (12:07 / mi) +3433ft 9:13 / mi
shoes: La Sportiva Wildcat - GoreTex

First outing with Hank/AJW - always fun. Route: River run to warmsprings, up Baldy to top, down I-80 to River Run. All felt good.

C • I think you transposed some... 2

Swim 30:00 [3]

getting better in the water, hot tub, stretch session

Spin Bike (aerobic spin) 45:00 [3]
ahr:138 max:153

Morning spin, 15 minutes fast and easy, 25 minutes TT position bit harder, 5 minute cool down. Strength routine after

Road Run tempo (vdot:50.1) 46:49 [4] 7.0 mi (6:41 / mi)
ahr:154 max:167 shoes: Asics Gel Nimbus 10

City hall, trail creek, sv road out and back. 1st mile @ 7:08, 6 miles @ 6:36. Short walk/jog to cool down. Great effort all felt good.

Eliptical tempo 1:00:00 [4]
ahr:145 max:167

Good hard effort - even if on an eliptical

Road Run hills 48:53 [3] 6.0 mi (8:09 / mi)
shoes: Asics Gel Nimbus 10

City hall, Elkhorn, Morningstar loop lollipop. On return did 6x150m hill repeats on the fairway nine hill each at :28sec. Easy jog downhill for recovery. mechanics, power. Good run, stomache a bit screwed up - had to stop at fire station:-(

C • Hills 4

Eliptical tempo 50:00 [3]
ahr:143 max:166

lunch routine - followed by upper strength

C • A full 90min on eliptical? 3

Gym Time 1:30:00 [3]

15 minute eliptical w/u, strength, stretch routine

Road Run 51:35 [3] 7.0 mi (7:22 / mi)
shoes: Asics Gel Nimbus 10

Lunch cruise - city hall, elkhorn, morningstar as out and back (no lillipop). Good effort, all feels good

Spin Bike intervals 1:30:00 [4]

15 minute w/u, 9x5minute hard, standing with 9x3minute slightly less intense intervals in TT position, 3 minute c/d. Hard spin. No swim time, jumped in car and drove to Twin - that sucked!