Run #1
  • 1h 33m 51s
  • 9.01 miles
  • 10m 25s /Mi

The middle miles were made really tough by the driving wind that was relentlessly in my face. This was a long stretch going northwest on Coram Mt Sinai Rd, Plymouth Rd. and Canal rd directly into the wind.

Run #2
  • 18m 28s
  • 2.00 miles
  • 09m 14s /Mi
The plan was for a nine mile run this morning.  But, at about 7 miles, I realized that I underestimated the distance of the loop I was on and when I finished nine miles, I'd be about 2 miles from home.  So, I decided to run the nine miles at an aerobic pace and then an additional 2 miles as hard as I could making it a total of 11.  My long run this week is supposed to be 11 miles, so I'll just flip flop and make Saturday's run 9 miles.

Bike
  • 49m 08s
  • 14.09 miles
  • 17.20 Mi/hr

Run
  • 57m 09s
  • 6.00 miles
  • 09m 31s /Mi

1 mile wu
4 miles at hm pace
1 mile cd

  • Calories out: 3890 From lifestyle:3119, From activities:770
  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 3 Sick: 1 Hours slept: 7 Overall Workout: 5
Swim
  • 37m 03s
  • 2000.00 yards
  • 01m 51s /100 yards

New PR in the pool. Went for it on my 1000 yard TT

500 warm up - 9:34
1000 tt - 17:35
50 kick - 1:16
300 pull - 5:52
100 hard - 1:32!!!!
50 kich - 1:13

Bike
  • 50m 25s
  • 15.07 miles
  • 17.93 Mi/hr

Run
  • 1h 51m 20s
  • 11.01 miles
  • 10m 07s /Mi

The plan was for a 10 mile z2 aerobic run. I felt AWESOME!!! Honestly and objectively, I think I could have run 17 or 18 today without much thought. I decided to tack on a mile at the end and ran the 11th mile really hard.

Rest day

mscotthall's Training Log


 December 2011 
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