Sport
  • Snow Shoveling
  • 30m
ok I'm done with this now.

Run
  • 44m 35s
  • 5.00 miles
  • 08m 55s /Mi

out 22:35 (9:01 pace)
back 21:58 (8:47)

Bike
  • 30m
  • 8.00 miles
  • 16.00 Mi/hr

sleepy ez spin on trainer reading Lincoln.

Legs were a little more beat up than I was expecting after yesterday (especially my shins, from hills I presume) so took it ez today.  ez run, which was sunny, but not very pleasant out again.  Then tonight  'read a book' ez spin on trainer to accompany my daughter as she worked out on the stationary bike. 

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.

jmwebs' Training Log


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