Taking it easy this week in preparation for the 9 days of Sufferfest but then I think because of the unusually cold temps I seem to have an abundant amount of energy and completely overjoy that the body is slowly healing.
I felt like running and biking this morning so decided to have fun doing a brick, love the workouts in TrainerRoad and was able to find some short ones to fit the challenge.
Rodgers - 20mins biking 4.24 miles
1 mile run 9:35
Whitney - 13 mins bike 2.76miles
1 mile run 9:46
Humphrey - 13mins bike 3.19 miles
1.13 mile run 10:51
Davis - 16mins bike 4.02 miles
So got in a 5k run and about 14.21miles
This was so much fun but I probably should have picked more reasonable bike workout because Whitney and Humphrey were killer VO2max intervals and I was dying and couldn't maintain the pace for the should time or switch fast enough due to fatique. Had to switch shoes between the bike and run but it wasn't that bad and I was able to see my heartrate while running on trainer road so that was nice.
Showing posts with label 1 mile. Show all posts
Showing posts with label 1 mile. Show all posts
Thursday, January 24, 2013
Thursday, January 17, 2013
Pushing through
Setting a goal means finding a way to make it happen, marathon goal is still to break 4hrs, HM PR indicates I should be able to do that, of cause it seems like it make require some level of getting outside my comfort zone and pushing through.
After plugging current PR and goal marathon time into the McMillan Running Calculator Pro it gave me my expected training zones and I guess it is now up to me to get it done.
So to start things off with the goal of being able to run a mile in my marathon pace and then slowly build from there, I started out with the 1 mile app from the Personal Running Trainer.
Day 1 : 5mins Warmup, 45seconds of running/2mins rest repeat 4x, 5 mins Cool Down
What I did: (all at 2% incline)
5 mins Warmup @ 5.7mph
4x(45seconds @ 6.7mph/2mins recovery @6mph) at 2% incline
5 mins @ 6mph
4x(45seconds @ 6.7mph/2mins recovery @6mph) at 2% incline
5 mins @ 6mph cool down
Then finish off the last day of Xfactor ST week 4, skipping warmup as usual now on to week 5.
After plugging current PR and goal marathon time into the McMillan Running Calculator Pro it gave me my expected training zones and I guess it is now up to me to get it done.
So to start things off with the goal of being able to run a mile in my marathon pace and then slowly build from there, I started out with the 1 mile app from the Personal Running Trainer.
Day 1 : 5mins Warmup, 45seconds of running/2mins rest repeat 4x, 5 mins Cool Down
What I did: (all at 2% incline)
5 mins Warmup @ 5.7mph
4x(45seconds @ 6.7mph/2mins recovery @6mph) at 2% incline
5 mins @ 6mph
4x(45seconds @ 6.7mph/2mins recovery @6mph) at 2% incline
5 mins @ 6mph cool down
Then finish off the last day of Xfactor ST week 4, skipping warmup as usual now on to week 5.
Subscribe to:
Posts (Atom)