Silver Spring,MD 
Bike
  • 52m 34s
  • 12.95 miles
  • 14.78 Mi/hr

Little ride with Beth in Iowa.

Run
  • 33m
  • 2.70 miles
  • 12m 13s /Mi

Run Speed
Speed/Efficiency
40
40' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

crowny2's Training Log


 November 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     
 
Time
Distance
Time
  • December's totals
  • November's totals
  • 2021 totals
  • 2020 totals