Week 2 of the training program bumps me up to 7x400 intervals. Check it off as completed in about 30 minutes
10/21/2006 Tour of 222
This ride was great. It was cold (about 34F) when I left around 7:30 in the morning. It was foggy too, which made visibility a little spotty, but not bad. It warmed up over the course of the morning thanks to a clear sunny day to about 54F by the end of the ride, still cool. I stopped along the way at a convenience store for a bathroom break and something to drink (love the starbucks bottled frappucinos for a shot of caffeine). I also picked up some beef jerky. I'm not usually big on beef jerky, but you can only eat so many clif bars and gel and the salty just sounded good. It was a bit of a chance if it didn't set well in the stomach, but fortunately it did. It's nice to have a variety of food options on a ride.
Dist: 69.02 miles
Avg: 16.41 mph
Max: 38.4 mph
Time: 4:12.24
10/22/2006 Long Run
I finally got around to revisiting my long 8.4 mile route. It was a good long run..that's all...
Distance: 8.4297
Time: 1:13:03
in zone 30.06 (152-171)
avg hr: 149
peak hr: 174
min hr: 82
total Cal: 1090
10/23/2006 Strength Training & Tempo Run
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 100 lbs.
Hip abductor=2 sets/12 reps 100 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
I did a 4 mile tempo run on the treadmill. I started out nice and easy at 10 minute/mile pace and worked up to a 7 minute/mile pace by the 1.5 mile mark. I held the 7 minute/mile until mile 3 and then geared back down and jogged out the last mile.
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