Run
  • 29m 38s
  • 3.85 miles
  • 07m 42s /Mi

w/u 3 laps
m/s 6 x 1.5 laps with 15 squats and 10 push ups between sets
times per set = 3:02,3:00,2:54,2:58,2:47,2:50
2 lap c/d

Sport
  • Stretching
  • 05m
Little solo effort at the Pettit.  Took some motivation, as I was coming from West Bend, but I am glad I did it.

Bike
  • 36m
  • 9.00 miles
  • 15.00 Mi/hr

w/u 15
m/s 4x :30 max spin, 4:30 ez int.
6 c/d

Getting home at 7, didn't really have motivation to work out, but my daughter wanted to ride the recumbant, so I jumped on the trainer for a little work.  Nothing too crazy, just some spin ups.

Sport #1
  • Snow Shoveling
  • 30m

Yoga Am nice and relaxed and just what I needed
Shoveling= chipping and shoveling thick ice on my driveway left behind by the rain. no fun

Sport #2
  • Yoga
  • 30m

Yoga Am nice and relaxed and just what I needed
Shoveling= chipping and shoveling thick ice on my driveway left behind by the rain. no fun

Run
  • 1h 35m 48s
  • 10.00 miles
  • 09m 35s /Mi

out 47:46
back 48:02

Sport
  • Stretching
  • 10m

Hills and slippery conditions pretty hard on my hips and hip flexors

Tried to pick a route less traveled.  However less-traveled is different than no-traveled.  Also less traveled means less plowed.  About 80% of this was on snow covered and/or very slick, packed snow/ice-ish.  Really felt much more like a trail run, than a road run and that is just fine.  Lots of hills to keep it fun too.  Was looking forward to some forcasted sun, which never showed up though.

Run
  • 57m 28s
  • 6.00 miles
  • 09m 35s /Mi

27:58 out
29:30 back (dark)

Sport
  • Snow Shoveling
  • 20m

have been shoveling all week, but this was heavier

Got to run about 1/2 of this in the light, which was nice.  Part in dark was a bit trickier with some spots of black ice.  Really shortened my stride and took it easy in the dark.

Bike
  • 45m
  • 12.00 miles
  • 16.00 Mi/hr

13 w/u
m/s 4 x 5 min big ring (2 min r/i)
6 c/d

Another late work eve. Decided (with imput from Fam.) that might be wiser to ride bike than run in the snow. So I did.  Daughter joined me on recumbant.

jmwebs' Training Log


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