Wednesday Workouts
100m sink (I refuse to post the time. I need to log more pool time)
69 minutes Dreadmill 10k!
I started the dreadmill doing an interval with a .4 mi run (Started 5.3) and a .1 mi at 4mph and increased each run by .2 mph. Worked up to 6.5 for .8 mi and started bringing it down. at 6.0 mph I noticed how close I was to my 10k distance so I threw the rest of the intervals out the window and went for it. managed to get in a 30 second sprint at the end 8mph to fini**** off. The run made up for the pathetic swim.
Going to hit the pol M,W,F and do spin on T and work some running miles in over the next 6 weeks.
69 minutes Dreadmill 10k!
I started the dreadmill doing an interval with a .4 mi run (Started 5.3) and a .1 mi at 4mph and increased each run by .2 mph. Worked up to 6.5 for .8 mi and started bringing it down. at 6.0 mph I noticed how close I was to my 10k distance so I threw the rest of the intervals out the window and went for it. managed to get in a 30 second sprint at the end 8mph to fini**** off. The run made up for the pathetic swim.
Going to hit the pol M,W,F and do spin on T and work some running miles in over the next 6 weeks.
Paul C.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
1 hour tap dancing class. Might try to get some upper body strength training in today too.
Bay to Breakers 12K May 15, 2011 (1:54:40) First 5K 5/23/11 (41:22)
Half Marathons: Napa: 7/18/10 (4:11:21) 7/17/11 (3:30:58) 7/15/12 (3:13:11.5)
SJ Rock and Roll: 10/2/10 (3:58:22) Run Surf City: 2/6/11 (3:19:54)
Diva: 5/6/12 (3:35:00)
HW/SW/CW 349/326/176
"Great spirits have always encountered violent opposition from mediocre minds." - Albert Einstein
Half Marathons: Napa: 7/18/10 (4:11:21) 7/17/11 (3:30:58) 7/15/12 (3:13:11.5)
SJ Rock and Roll: 10/2/10 (3:58:22) Run Surf City: 2/6/11 (3:19:54)
Diva: 5/6/12 (3:35:00)
HW/SW/CW 349/326/176
"Great spirits have always encountered violent opposition from mediocre minds." - Albert Einstein
Congrats on the 10K!
I haven't done mine yet! But after work I will do:
1 hour of hard water aerobics with double weights
30 min to an hour of laps
500 Free
stretch
200x100x50 swim, pull, kick
break
400 IM
200 Free
I had to be hydrated last week and take a few days off so now that I am back, I don't want to injure myself. Only doing about a mile - usually do closer to two.
I haven't done mine yet! But after work I will do:
1 hour of hard water aerobics with double weights
30 min to an hour of laps
500 Free
stretch
200x100x50 swim, pull, kick
break
400 IM
200 Free
I had to be hydrated last week and take a few days off so now that I am back, I don't want to injure myself. Only doing about a mile - usually do closer to two.
GW 180 SW 370ish CW 200 - Size 8 pants and M/L tops 1/4/12
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