Slow, but getting faster. Big, but getting smaller

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inspire me (1)

Thursday - June 24

Run

1h 18m 52s
7.01 miles
11m 15s /Mi

Run Base
Endurance
90
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient!

1263 Calories
Did this run with Chad, thanks Chad. We kept an easy conversational pace the entire run and it felt really good.

inspire me (0)

Wednesday - June 23

Bike

1h 01m 31s
16.28 miles
16.09 Mi/hr

HOT! Did a loop from work finding hills. It was a good ride. Got some good climbing in out of the saddle.

974 calories.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Obliques
1
20
20
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Elbow Bridge (FB)
1
45
45
0
0
CORE - Knee to Chest (FB)
1
8
8
0
0
CORE - Level 1 Drills from Insanity
1
4
4
0
0
CORE - Pike Roll In and Out (FB)
1
15
15
0
0
CORE - Reverse HyperExtension (FB)
1
20
20
0
0
CORE - Superman (FB)
1
20
20
0
0
CORE - Supine Leg Curl (FB)
1
20
20
0
0

Yesterday was my daughter B-day. I had some cake and pizza. Chad brought over his son, and that was cool.

inspire me (2)

Tuesday - June 22

Run

1h 04m 11s
5.00 miles
12m 50s /Mi

Strength
800s
WU: 8:04
800M @ 4:11 Recovery @ 4:06
800M @ 3:57 Recovery @ 4:23
800M @ 4:09 Recovery @ 4:25
800M @ 4:17 Recovery @ 4:29
800M @ 4:07 Recovery @ 5:17
800M @ 4:05
CD: 8:37

Swim

44m
1350.00 meters
-----

WU: 300
6 x 50 swim golf with 20" rest
5 x 100 with 30" rest
4 x 25 kick with 20" rest
CD: 150

was supposed to to 12 x 100 but have limited time on my lunch break and I really wanted to get in a few kick sets, which take me forever because of my poor kick.

Strength