Slow, but getting faster. Big, but getting smaller

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Wednesday - August 18

Run

30m
3.02 miles
09m 56s /Mi

Easy treadmill run to keep the legs loose.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Obliques
1
25
25
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Level 1 Drills from Insanity
1
5
5
0
0
CORE - Pike Roll In and Out (FB)
1
15
15
0
0
CORE - Reverse HyperExtension (FB)
1
25
25
0
0
CORE - Supine Leg Curl (FB)
1
25
25
0
0
CORE - V-Ups (FB)
1
25
25
0
0

I can't believe how much fun I am having running "quickly" on the treadmill. After the last couple of months doing all of my runs on the roads (read hills) in the heat, running 30 minutes on the treadmill with an A/C is sooooo nice. I better hit the road again, or I am gonna get soft(er).

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Tuesday - August 17

Bike

30m
8.00 miles
-----

Easy spin on the trainer.

Swim

31m
1100.00 meters
-----

5 x 200 (50 ez 50 build 50 ez 50 hard)
100 cool down.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Crunches (FB)
1
25
25
0
0
ABS - Obliques
1
25
25
0
0
CORE - Superman (FB)
1
25
25
0
0

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Monday - August 16

Run

30m
2.83 miles
10m 36s /Mi

Easy RPE2-3 run on the treadmill. It was so nice to run in air conditioning!! I love recovery week.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Obliques
1
25
25
0
0
CHEST - Pushups
1
20
20
0
0
CORE - Crunches (FB)
1
25
25
0
0
CORE - Level 1 Drills from Insanity
1
4
4
0
0
CORE - Reverse HyperExtension (FB)
1
25
25
0
0
CORE - Supine Leg Curl (FB)
1
25
25
0
0

This is recovery week, so I got alot of short sessions. Next week I am supposed to start longer stuff again. I will enjoy it while I can.

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Sunday - August 15

Run

1h 45m 50s
9.02 miles
11m 44s /Mi

Easy walk/jog on the swamp rabbit trail. Ran from Linky Stone up to Alley Cat's Lemonade stand. Reloaded the camel back, shot the breeze for a little while and jogged back.

1766 Calories

A little stiff today, and tired. The training plan has a day off, but this is my only time to schedule a long run. I will probably take a day off during the week.

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Saturday - August 14

Run

50m 30s
4.20 miles
12m 01s /Mi

This was the Xterra Trail Run Series - Paris Mountain 7k Trail run. Basically trail running up Paris Mountain and back down. This was not on the hardest parts of the trails, but still challenging.

855 Calories
Result: 186 out of 240

Bike

1h 37m 05s
25.32 miles
15.65 Mi/hr

This was supposed to be a 2 hour ride, but my only time to fit it in was shortly after my race this morning. My quads were dead, so I cut it a little short, because I want to have a long run tomorrow.
2150 Calories

Race day!! Started today out with the Paris Mountain 7K Trail Run.