• 1h 00m
  • 17.00 miles
  • 17.00 Mi/hr

spin cycle
15 min wu including 5 minutes of one leg drill
5 x 4(30/30) w/ 2 min recovery between sets
remainder low z3 high z2

back at it.  i will repeat this week next week but decided to pick up on the proper day.  Had Wilson on the spin cycle for the first time in a while.  it is time for him to start getting ready for tri season.  he says he wants to race a sprint in April and then two olympics, one being the Outer Banks in September.  his big weakness is his bike.  his swim and run are in good shape.  I think the run will be excellent by April

  • 30m

some strength training this morning at the house.  thunderstorms abound so this made as much sense as anything

  • 36m 39s
  • 4.51 miles
  • 08m 07s /Mi

other hotel treadmill
15 min easy
15 min a little harder
the rest a lot harder until the legs stopped working

not the run planned.  probably should have kept it as an easy run, but that would require some intelligence.  obviously that is not present ;)

stretching and rolling afterwards.  

  • 1h 00m
  • 7.84 miles
  • 07m 39s /Mi

treadmill 1 incline
15 min wu including 4 x 30 sec pickups (128)
15 min hard (first 10 min 158, last 5 167)
remainder z2 (161)

Hotel treadmill this morning.  busted lt test.  went out too hard in the first 10 min of the test phase and couldn't keep the legs on the treadmill after 15 min.  so, we'll stick with Monday's numbers and do this again the next time test week comes around.  Treadmill is a bit wacky.  It was 58 seconds faster than the watch.  not sure how that happens.  i understand distance, but not time.

anyway, not a completely bad workout.  will run some more this weekend

spot's Training Log

 February 2014 
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