Wednesday, May 18, 2011
Tuesday, January 25, 2011
Monday Jan 25
Weights
Chest, Shoulders and Abs
Bike 60 min
2 x 15 (4') @ 95-100%/Z4/Hard.
Remainder of time at 80-85%/Z3/Mod-Hard
Chest, Shoulders and Abs
Bike 60 min
2 x 15 (4') @ 95-100%/Z4/Hard.
Remainder of time at 80-85%/Z3/Mod-Hard
Sunday Jan 23
Run - Sesqui
5 Miles Zone 1 - 8:40 pace +/-
3 x 2 Miles at Zone 4 - HM or 15k pace w/1 mile rest interval
6:55-7:10 average pace +/-(Garmin not responding well in woods)
1 Mile Zone 1
Just under 15 miles
5 Miles Zone 1 - 8:40 pace +/-
3 x 2 Miles at Zone 4 - HM or 15k pace w/1 mile rest interval
6:55-7:10 average pace +/-(Garmin not responding well in woods)
1 Mile Zone 1
Just under 15 miles
Thursday, January 20, 2011
Wednesday
Run Threshold Pace
1 x 10 min warmup Zone 1
3 x 1 Mile Repeats Zone 4 hard on 4 min recovery in zone 1
1st Mile - 6:22
2nd Mile -6 18
3rd Mile -6:11
Zone 1 to finish a total of 50 min of workout. 4.71 miles
1 x 10 min warmup Zone 1
3 x 1 Mile Repeats Zone 4 hard on 4 min recovery in zone 1
1st Mile - 6:22
2nd Mile -6 18
3rd Mile -6:11
Zone 1 to finish a total of 50 min of workout. 4.71 miles
Monday, January 17, 2011
Monday
60 Min Run
20 Min Warm up- Zone 1
2 x 200
1st 5:46 Pace
2nd 5:42 Pace
3 x 400
1st 5:46
2nd 5:42
3rd 5:36
2 x 200
1st 5:32
2nd 5:00 Flat
10 Min Cool Down
4.76 Miles
Sunday, January 16, 2011
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