Bike
  • 45m
  • 13.00 miles
  • 17.33 Mi/hr

trainer
w/u 10
m/s 3x5 hard big ring
2min ez between sets then
2 min standing hard effort
2 min sitting hard
1 min standing hard
5 min sm ring high cadence spin
c/d 5 min

Strength
  • 05m

about 10 pull ups (its something)

Could not bring myself to go run outside in the cold tonight.  So I headed to trainer and did one of my harder sessions this year.  HR got up and legs were feeling it.  Modified version of old Jorge session I found.  Good effort, but still feeling no real love for the bike.

Run
  • 1h 35m 03s
  • 11.00 miles
  • 08m 38s /Mi

out 47:35 (8:39 pace)
back 47:28 (8:37 pace)

Another nice day.  Trail has come alive with bikers, walkers and even a few runners.  Pretty even effort.  Was thinking return would be faster because had headwind on way out.  Legs were feeling a little fatigued.  Managed to get my monthly total over 100 again, so that is good. 

Run
  • 1h 06m 41s
  • 8.00 miles
  • 08m 20s /Mi

out 33:39 (8:24)
back 33:01 (8:15)

No hat, no gloves, no tights.  Doesn't get much better than that.  Speaking of better, I am really pleased with my running right now.  This pace really came pretty easy.  If I stay healthy this year, I am expecting good things.

Run
  • 25m 55s
  • 3.00 miles
  • 08m 38s /Mi
All I had time for...again.  Was looking forward to the 40's but by the time I got out, the sun was down and it had cooled to upper '30s.

Run
  • 23m 16s
  • 3.00 miles
  • 07m 46s /Mi

out 11:57 (7:57)
back 11:18 (7:31)

planned not rest day.  Can't believe I am getting excited for temps in the 40's later this week. 

UPDATE Usually tuesday is speedwork, so I had little time so I moved quickly.  Good stuff.

jmwebs' Training Log


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