Slow, but getting faster. Big, but getting smaller

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Tuesday - June 29

Run

1h 04m 12s
5.75 miles
-----

Strength
Yasso 800's
WU: 10'
6 x 800 with 400 recovery
800 @ 4:00 3:57r
800 @ 4:02 4:03r
800 @ 4:19 4:19r
800 @ 4:16 4:03r
800 @ 4:39 4:30r
800 @ 4:45
10' cd

914 Calories

Health data: Sleep: 4 Hours slept: 7

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Monday - June 28

Bike

30m
10.62 miles
21.24 Mi/hr

Easy Recovery ride on the trainer.
321 Calories.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Crunches (FB)
1
25
25
0
0
ABS - Supermans
1
65
65
0
0
ABS - V-Ups (FB)
1
16
16
0
0
CORE - Back Extensions (FB)
1
15
15
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Medicine Ball Twist
1
30
30
0
0
CORE - Pushups (FB)
1
15
15
0
0
CORE - Supine Hip Extension (FB)
1
15
15
0
0

Health data: Sleep: 5 Hours slept: 8

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Sunday - June 27

Run

1h 23m 20s
7.01 miles
11m 53s /Mi

HOT. 96F and 60% humidity. I decided to sleep in and do this run later than normal, and I paid for that with hotter than normal conditions.

1400 Calories burned.

Swim

1h 15m
2200.00 meters
-----

WU: 200 Swim, 4x25 kick, 200 swim
MS: 1500 straight
CD: 4 x 50

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Oblique Leg Extensions
1
15
15
0
0
ABS - Obliques
1
15
15
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Elbow Bridge (FB)
1
10
10
0
0
CORE - Level 1 Drills from Insanity
1
4
4
0
0
CORE - Reverse HyperExtension (FB)
1
20
20
0
0
CORE - Superman (FB)
1
15
15
0
0
CORE - Supine Leg Curl (FB)
1
15
15
0
0

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Saturday - June 26

Bike

2h 06m 29s
35.86 miles
17.01 Mi/hr

Endurance
Z2 ride through the rolling hills of Simpsonville

2012 Calories

Health data: Sleep: 5 Hours slept: 8

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Friday - June 25

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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.