Silver Spring,MD 
Run
  • 20m 17s
  • 2.02 miles
  • 10m 02s /Mi

Run Base
Endurance
20
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.


Bike
  • 35m 01s
  • 9.88 miles
  • 16.93 Mi/hr

WU: 5'
MS:
4x30" sprint - with 1' recovery
4x1' sprints - standing 2' recovery
4x30" sprint again with 1' recovery
CD: 5'

Last home game of the season for the Fire tonight and it looks like it is going to be a WET one.  Oh well. 

crowny2's Training Log


 October 2009 
SunMonTueWedThuFriSat
     1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
 
Time
Distance
Time
  • September's totals
  • August's totals
  • 2021 totals
  • 2020 totals