Run #1
  • 13m
  • 1.50 miles
  • 08m 40s /Mi

run to/from parking lot

Run #2
  • 46m 46s
  • 6.20 miles
  • 07m 32s /Mi

Luck of the Irish 10k
splits
1. 7:35
2. 7:24
3. 7:49
4. 7:30
5. 7:19
6. 7:32

It wasn't flat.  It wasn't nice out.  It was nice to hang out with friends.  It was nice to PR by close to 3 minutes.

Bike
  • 42m
  • 12.00 miles
  • 17.14 Mi/hr

trainer ride, small ring

So I am doing 'something with Irish in the name' 10k tomorrow.  The hope/plan was to get a PR at the 10k distance.  Now weatherman is saying it will be snowing.  My goal is the same, it will just be tougher.

Run
  • 33m 51s
  • 4.00 miles
  • 08m 28s /Mi

out 17:05 (8:32)
back 16:47 (8:23)

waited until that nasty sun went down. ;) Really, Winter, it is time for you to go. 

too exhausted when I got home at 7, so nothing.
Run
  • 30m 47s
  • 3.88 miles
  • 07m 56s /Mi

2 lap w/u
m/s 1 lap x 10 1 fast, 1 ez repeat.
fast laps: 1:47, 1:49, 1:48, 1:47, 1:46
c/2 2 laps

speed work at Pettit.  Good advice by DJ, as always.  Hopefully these will move outside soon.

rest day mandated from HQ
Swim
  • 26m 38s
  • 1200.00 yards
  • 02m 13s /100 yards

3 x100
2 x 100 pull
2 x 100 kick
2x 100 free
2x 50
4 x 25
1 x 100 back

Bike
  • 35m
  • 10.00 miles
  • 17.14 Mi/hr

trainer
10 w/u
m/s 3 x 5:00 'big ring hills'
c/d 5

Almost felt like the old days with an actual work out with some drills and chatting up with the person in the lane next to me.  It is tough sledding, but I am trying to drag out my inner triathlete.  longest swim in a very long time.

UPDATE Act two in my role as pretending to be triathlete.  Actually broke a sweat and worked a little.

jmwebs' Training Log


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