Warm up

Trainer
Entire workout (150 watts):
Work: 360 kJ
TSS: 26.5 (intensity factor 0.63)
Norm Power: 153
VI: 1.02

There is a goal up above that is going down today!  Close!

Now the wait is on for the official time to be posted! It may be 22:58, 22:59, 23:00 or 23:01!  It is going to come down to whether I lead with the leg that the chip was on or the other one!  Yikes!  Either way, it is a huge PR both on this course and for 5K's!

Had a great time with Dexter, Y and Marmadaddy and his girls met us for breakfast afterwards!  Y had a big PR too! Good for her!

Ugggghhhhhhh! 23:00 flat! I should have knocked over that young girl that cut me off at the water station!

Core - abs dvd

A little better this time, but I still struggle with the plank stuff!

TGIF!!!

Treadmill 1.5%
Run: Medium - long

Trainer
Entire workout (161 watts):
Work: 388 kJ
TSS: 31.5 (intensity factor 0.686)
Norm Power: 167
VI: 1.03

Happy Thursday! :)

The bike fitness is improving! Ways to go, but improving!

Treadmill 1%
Run: VO2 max, 9 mi w/5 x 1000m @ 5k race pace (90" recovery)

Gotta love VO2 Max day! :)

I guess I should start paying better attention to the weather and move scheduled runs around accordingly.  I am close enough to the race that I don't want to take chances running outside on icy or wet side walks in the dark.  Today was nice and clear and tomorrow is supposed to be cruddy.  Should have done tomorrows med/long run today and the VO2 max stuff on the tready tomorrow.  Oh well, if I get stuck on the tready for 12 I'll remember to look next time! :)

Really looking forward to Saturday's 5K!

Treadmill 1%
Run: General aerobic

Trainer

Core DVD

That core DVD is tough!  Hopefully after a couple more times I will be able to get through it without any extra breaks!

Down to the last month of training for this race(s)!  :)

A quick spin on the bike after work! Starting to get a little better feel on the bike for the shorter rides.  Endurance for the long ones will come later.

Decided to sleep in a bit and take it easy this morning.  Legs feel pretty good (other than some chaffing issues ), but figured I can do the bike ride later today or tomorrow night.

BTW, don't all you Tiara challenge people miss my Monday morning inspires?

I wanted to give the legs a rest, but wanted a workout! Hmmmm.....what to do?

Oh yeah, how about that swimming thing! :)

Besides, I think Dexter is going to shame me back to masters and I don't want to totally embarrass myself!

Run: Long run

I guess not all runs will be great!  I think the volume caught up with me a bit today as well as not dressing right.  But then again, how do you dress for a run that starts at 28 degrees and finishes at 49?  Last half I felt like I was wearing a weight vest!  Overall results weren't terrible, just faded more than I wanted!

221 miles this month! Cool!