Training Log Archive: ashkicknIn the 7 days ending Nov 20, 2010:
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| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||
Saturday Nov 20, 2010 #
spin 3:30:00 [3]
long freaking time on a spin bike!! but with the rain had to do it
Friday Nov 19, 2010 #
road run 26:00 [3] 3.0 mi (8:40 / mi)
felt sore!!! and slow
circut 1:00:00 [3]
Wednesday Nov 17, 2010 #
pool 20:00 [3]
40 laps
8 AM
road run 15:20 [3] 2.0 mi (7:40 / mi)
warm up for spin
9 AM
spin 1:00:00 [3]
spin class. took the class. didnt teach it. nice to just take a class :)
road run 30:00 [3] 3.5 mi (8:34 / mi)
treadmill workout.
added
8% incline 8.7 speed drills 3x 30 sec on 30 sec off
10% 4x
12% 3x
15% 2x
added
8% incline 8.7 speed drills 3x 30 sec on 30 sec off
10% 4x
12% 3x
15% 2x
Tuesday Nov 16, 2010 #
9 AM
road run 1:00:00 [3] 7.3 mi (8:13 / mi)
10 AM
strength 20:00 [3]
quick leg workout after my run
Monday Nov 15, 2010 #
5 AM
spin 2:00:00 [3]
double spin class!
Sunday Nov 14, 2010 #
5 AM
pool 45:00 [3]
80 laps. broke up the workout in 3 segments.
1st low speed
2ndmed
3rd as fast as i could (killer)
1st low speed
2ndmed
3rd as fast as i could (killer)
8 AM
road run 1:45:00 [3] 12.0 mi (8:45 / mi)
stayed t a comfortable pace. Didn't push for speed.
3 PM
road bike 45:00 [3] 10.5 mi (4:17 / mi)
easy ride with Matt. kept it as flat as we could. felt good :)