Run
  • 24m 23s
  • 3.00 miles
  • 08m 08s /Mi
Nice little nugget of a run

nothing to say, except WTF?
rest day
Run
  • 1h 58m 34s
  • 14.00 miles
  • 08m 28s /Mi

out 59:51 (8:33 pace)
back 58:42 (8:23 pace)

Sport
  • Stretching
  • 10m
Not raining, but chilly and windy (head wind on way out and tail wind on way back) Had to dress like winter with tights, hat and gloves (enough of that crap already) out pace was very relaxed, even into the wind).  Worked a little harder on way back, but not anything close to max effort.  Another very pleasing run. :)

Bike
  • 40m
  • 11.50 miles
  • 17.25 Mi/hr

trainer
10 w/u
m/s 3x
5min high cadence big ring
2 min sm ring easier
1 min sm ring max cadence
5 min ez between sets
5 c/d

day off of running , so I climbed on bike.  just some cardio. 

Run
  • 32m 56s
  • 4.00 miles
  • 08m 14s /Mi

out 16:39 (8:19 pace)
back 16:16 (8:07)

I can complain about the cold.  I can complain about the rain and the wind.  I can complain about not having enough time.  I can not complain about how my running is feeling.  It feels good and strong. :) Do need to get new shoes though.

Run
  • 25m 55s
  • 3.00 miles
  • 08m 38s /Mi

only two runs in the last 7 days.  stop the insanity.

UPDATE: it wasn't long and it wasn't really very enjoyable (cold, raining and strong wind) but it was something. That is what counts at this point.

jmwebs' Training Log


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