Running (CF Track workout) 1:00:00 [4] 7.5 mi (8:00 / mi)
Did a full-on CF style workout this morning. I warmed up outside for ~15 minutes, then a bit more inside. Did the 'pose running method drills' with the CF folks, then did the workout. Workout was 4 x 1000 (1 min rest), 400 (2 min rest), all out effort. For me, I figure that's about 6-min pace, so the goal would be 4:45 for the 1000s and 1:30 for the 400s (maybe a few seconds faster for the 400s...). I did 4:47, 1:30, 4:47, 1:29, 4:47, 1:28, 4:50 (really died on the last one!), 1:28. Cooled down a bit at the track...I was completely spent. I could feel the lactic acid building up in the legs on the 2nd set...so I am pleased to have been around the 6:00 minute mark for most of the work - and to not have slowed down that much (except for that one bomb!). CF workouts are so hard for me - they are just outside my comfort zone to go 'all out', but I guess that's good for me!!!
Legs still super sore from lifting on Monday!
Biking (Spinning) 1:00:00 [1] 15.0 mi (4:00 / mi)
I am still a bit sore from Monday's lifting (ugghh!), and it had dumped about 4 inches of snow before turning to freezing rain as I left work. Seemed like a day to spin on the trainer, watch Olympics, and relax. :)