friday

ran on friday. 8 miles. felt great, did great, enough said

8 miles
1:03 total time
939 cal
avg HR- 151 bpm

splits, every 2 miles, with avg:
16:26, 8:13 avg
15:59, 8:00 avg
15:49, 7:55 avg
15:30, 7:45 avg

the last two miles I pulled back on the reigns because my knee felt tight, but i think i could have easily pulled 7-7:15 pace. this run was awesome

Bike workout early this morning. cold and rainy so nothing i could do outside. i don't think it stopped raining all day. good workout, long,  but good. did my workout on a spin bike again so i'll list gears.

5 min warm-up

5 rounds of:
3 minutes standing, gear 15-16, rpm 60-65
1 min recovery, gear 5, rpm 90+
3 min seated, gear 15-16, rpm 70-75
1 min recovery, gear5,  rpm 90+

5 min cool down

thank you weather

the forecast is cold and rainy all day so that sounds like the perfect reason for me to rest, stretch and do trigger point. i feel a little run down anyway so i'm going to focus on recovery and health today and pick up again tomorrow.

check this out, it helps me alot
Trigger Point

Monday

bike monday. indoors becasue it was cold and rainy. indoor biking is torture on the mind, but then again so is an ironman race so i guess thats good training. training indoors on a bike alone is even worse. that was monday. hill work again to strengthen quads and i worked on a flat push which i need the most improvement on and always have.


5 min warm up
10 min standing, gear 15, rpm 60-65
5 min recover
10 min seated, gear 15, rpm 60-65
10 min recover.

Then i threw in some strength work. fun fun

tabata push-ups
8 rounds of 20 seconds of work, 10 seconds of rest
lowest reps in 20 seconds = 15 on round 6

run

bitterly cold on sunday. i had to get a run in so i had to just buck up and do it. i wore thermal shirt, tights, gloves, ear cover, and top shirt but i was still cold the entire run. i hate cold windy runs because you can't ever warm up. any way it was a very relaxed run. i ran a moderate pace and finish with some energy left to do trigger point on a lengthy stretch out. good except for the cold, joints felt fine too.

6.5 miles
8:22 pace
55 and change total time
766 cal.


I'm gonna start wearing my heart rate monitor again now that i am into  the base phase of training and need to be aware of my thresholds. look for those numbers soon.