Run
  • 41m 05s
  • 5.00 miles
  • 08m 13s /Mi

out 20:44 (8:17)
back 20:08 (8:03)

limited time again, so I picked up the pace again.  Extra satisfying because this is on one of my hillier routes.

Run
  • 23m 27s
  • 3.00 miles
  • 07m 49s /Mi
had shorts and some daylight, but not much time, so I tried to make of most of it.  Clearly, it felt good.

Run
  • 25m 44s
  • 3.00 miles
  • 08m 35s /Mi

out 8:42 pace
back 8:22 pace

Another evening run after a long day in the salt mines.  Runs continue to feel good.

Run
  • 35m 07s
  • 4.00 miles
  • 08m 47s /Mi

out 17:45 (8:52)
back 17:20 (8:40)

Sport
  • Snow Shoveling
  • 15m
felt pretty good.  THis morning for some odd reason my ankle hurt so bad I could hardly walk.  No problem tonight.  Hopefully one of the last runs in the dark with time change coming this weekend.

Strength
  • 15m

3 x 20 push ups
3 x 25 crunches
3 x 'whatever I could manage' pull ups

After a long commute home in the snow, I didn't feel like wrestling again with it on a run, so I eeked out this with some push-ups, crunches and very feeble pull ups.

Bike
  • 40m
  • 11.00 miles
  • 16.50 Mi/hr

w/u 10
m/s 10 high cadence spin in small ring
5 big ring
10 high cadence spin
c/d 5

legs were a bit fatigued after this weekend, but I decided to hop on the bike instead of a rest day.

Run
  • 1h 31m 05s
  • 10.00 miles
  • 09m 07s /Mi

Cheroke woods to Hillside dr and Phyllis parkway

Sport
  • Stretching
  • 10m
Really nice run on a sunny, but chilly sunday morn.  Mileage is a bit of an estimate based on know pace of first couple miles (9:00 min. pace) total pace could be a little faster or little slower. Got to get that Garmin, but doesn't matter for today.  This route had a fair number of hills, too.

jmwebs' Training Log


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