Bike #1
  • 45m 04s
  • 12.68 miles
  • 16.88 Mi/hr

WU:
5-10' @ 70%

MS:
Do 45' alternating 5' @80%, 5' @75%, 5' @85%

CD:
5-10' @ 60-65%

Had to cut short by 15 minutes due to waking up late

Bike #2
  • 45m 04s
  • 12.68 miles
  • 16.88 Mi/hr
Run #1
  • 28m 58s
  • 3.00 miles
  • 09m 40s /Mi
Run #2
  • 28m 58s
  • 3.00 miles
  • 09m 40s /Mi

  • Calories out: 4110 From lifestyle:2043, From activities:2067
  • Health data: Hours slept: 7
Swim #1
  • 20m 23s
  • 900.00 yards
  • 02m 16s /100 yards

10x50 w/15s rest
1x400

Swim #2
  • 20m 23s
  • 900.00 yards
  • 02m 16s /100 yards
Run #1
  • 54m 53s
  • 6.00 miles
  • 09m 09s /Mi

Treadmill run, decided I need to do something to change up the pace and have somewhat started following a Hal higdon plan. Probably going to run more miles than it calls for and just pull some of the speed work ideas out of it! Today became a combination of hill work and 400m repeats! Miles 1 and 6 were cool down/warm-up all others were 400m with following intervals, except for 3rd interval everything ran at 9:23 pace
6% incline
Easy
10k Pace
Easy

Run #2
  • 54m 53s
  • 6.00 miles
  • 09m 09s /Mi

  • Calories out: 3886 From lifestyle:2042, From activities:1844
  • Health data: Hours slept: 7
Bike #1
  • 57m 50s
  • 17.41 miles
  • 18.06 Mi/hr

WU:
10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
30" @ 65-70% + 5' @ 75% FT

MS:
6x4' (45" [email protected] 65-70% FT) as 1-5 set @ last week's 6th set power, 6th pushing 2-4w above of 20MP- the last (6th) set will be your baseline for next week

CD:
5-10' @ 60-65%
I'm a little dissappointed in the HR readings, I was hoping to get a good number but strap malfunctioned 1 minute into the last interval. Seems to do that when I sweat profusely, maybe its time for a new one!

Bike #2
  • 57m 50s
  • 17.41 miles
  • 18.06 Mi/hr
Run #1
  • 10m 17s
  • 1.00 miles
  • 10m 17s /Mi

Before trainer session

Run #2
  • 10m 17s
  • 1.00 miles
  • 10m 17s /Mi
Run #3
  • 19m 11s
  • 2.00 miles
  • 09m 35s /Mi

After trainer session, legs felt good throughout. Actualy had to force myself to hold back and not push the pace.

Run #4
  • 19m 11s
  • 2.00 miles
  • 09m 35s /Mi

  • Calories out: 4460 From lifestyle:2036, From activities:2424
  • Health data: Hours slept: 7
Run #1
  • 1h 07m 58s
  • 7.01 miles
  • 09m 41s /Mi
Run #2
  • 1h 07m 58s
  • 7.01 miles
  • 09m 41s /Mi

  • Calories out: 3746 From lifestyle:1994, From activities:1752
Uh...I officially fell off a boat somewhere and got lost. Didn't mean to, but it happened. Plan was to take a day off on Monday, recover and get back to it on Tuesday. Somewhat started but not really, Wednesday was just a disaster! Missed the wake up call so the bike was in the evening, run missed. Thursday was good because I was able to get my run in. Friday comes and another missed wake up call, so I figured the ride would be done in the evening. Nope, found family time to be more appealing. Saturday is already lost before it starts, IA has to be at the school by 8:00, ZA and I have basketball at 8:30, OA has volleyball at 9:00am then baseball sign-ups are at 10:00. And if that wasn't enough we have to be in Dayton for a Wedding at 1:00pm. So if I'm not careful that may put the Sunday long run in limbo!

next week I'm keeping up with Junkies!

  • Calories out: 2107 From lifestyle:2107, From activities:0
  • Health data: Hours slept: 7
Run #1
  • 45m
  • 5.00 miles
  • 09m /Mi

Thursday night speed work, 1st workout of many where I start picking up the pace to teach my body to run faster. Tonight was a 5 mile run,
WU Mile 1: 10:00
MS
Mile 2: 800 @ 8:30, 800 @ 9:14
Mile 3: 800 @ 8:06, 800 @ 9:14
Mile 4: 800 @ 7:54, 800 @ 9:14
CD Mile 5: 9:14

My goal as the weeks add is to increase the 800 speed until I am running them around 10k pace (7:30).

Run #2
  • 45m
  • 5.00 miles
  • 09m /Mi
Run #3
  • 44m 56s
  • -----
  • -----
Run #4
  • 44m 56s
  • -----
  • -----

  • Calories out: 4306 From lifestyle:2035, From activities:2271
  • Health data: Hours slept: 7

mambos' Training Log


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