Saturday Jan 12 |
 | Gym workout (bike,wts etc 50:00 [3]10.0 mi (4:59 / mi) +100m 3:01 / km | |
| ahr:130 max:145 |
| Bike 9 mi
Weights 10 min
Treadmill 2km 2.0% |
Thursday Jan 10 |
| Gym workout (bike,wts etc 50:00 [4]9.0 mi (5:33 / mi) +100m 3:20 / km | |
| ahr:135 max:152 |
| Bike -3 loops on the fancy new TV race course bikes at the Y. 30 mins
Weights 10 min
Treadmill run 3% grade 1 mile 10 min |
| Swimming 10:00 [2]0.5 km (20:00 / km) | |
| |
| 3 x 100 m free + 2 x 100m br cruise |
Sunday Jan 6 |
| Road running 39:00 [2]3.2 mi (12:10 / mi) +40m 7:17 / km | |
| |
| road run around n'b'hood with Lori ; warm and slush underfoot |