Friday workouts!!!
12 miles on the stationary bike. Kept the levels low and the cadence at abut 90. Until my trainer gets my plan to me 1st of Jan, I am looking at this like C25k but on a bike. Keep it challenging but not punishing (yet) learn what the right cadence feel like. Watch my form. Don't kill the knee. :-) It felt absolutely fabulous after 2 unplanned rest days. Swim tomorrow, Day off Sunday then the knee is going back to work on Monday!
Kat
Lots of 5K's, 10K's., 4 1/2 Marathons, 3 Sprint Triathlon done. 2 Olympics and my First IRONMAN 70.3 September 2013 and First Full Marathon Dec 2013 !!!!!
My blog- www.NPRunner.blogspot.com
Worked out with the trainer :
warmup - 24 flights of stairs (4 flights, 3 "versions", 2 rounds) - jog, hop (1 flight every other step, 1 flight every step, etc), sprint
4 rounds of 15 reps , 4 stations
45lb thrusters, jump pullups, plank jacks, squat jumps
TM to finish - 1min 5.0, 1 min 5.5, 1 min 6.0, walk 3.5 3 minutes for cool down
Hot yoga tonight - supposed to be totally different than last Saturday when it was regular yoga, trainer calls this "conditioning" yoga.
COURAGE TO START, STRENGTH TO ENDURE, RESOLVE TO FINISH
HW 353 SW 317 Original GW 180 Current Wt 170
First 5k 59:18; 5k PR 32:06; 1st 10k 1:20:27; PR 1:08:36
1st Half Marathon 2:48
Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons
