Monday, April 11, 2011

Another Week

This week's goals:
1. Continued trending down on my weight (net loss of .65 lbs.)
2. Pushed the pace envelope some more (stride, cadence, and breathing)
3rd week with a sub 8:00 15 miler. I am close to pushing the long run a little more. I will either increase the pace or distance. Tempo is right on the 7:00 minute pace bubble.

This week by the numbers:

Sunday, 4/17/2011 AM, took the day off and did not ride the bike. I thought it was going to be windy. It was 38 degrees and that is a little brisk.

Saturday,4/16/2011 5:10 AM, Long run 15.01 miles, 1 hr 56 min 48 secs, pace: 7:47 min/miles, A few miles were around 8:03 by the Garmin, but the average was right where I wanted it. 3rd week of sub 8:00 minute pace. Now I can add distance or speed to the run.

Friday, 4/15/2011 5:30 AM, Thunder means no swimming so I was idle today.

Thursday, 4/14/2011 5:30 AM, Run (Tempo run, 7.41 miles, 51 min 55 secs, Average pace: 7:00 min/miles, Garmin a little short this AM, so I ran a little further to give me 7:41 miles.

Wednesday, 4/13/2011 11:00 AM, Swim (Pool), 1.53 miles, 1 hr 00 min 21 secs, pace: 39:27 min/miles, The Dome was hot. I got pretty gassed the first 500 yards and decided to swim a slow pace for the rest.

Tuesday, 4/12/2011 5:25 AM, Bike (Road bike), 17.21 miles, 1 hr 03 min 23 secs, Average speed: 16.3 miles/hr, slow start, I think due to under inflated tires. Stayed on the easier part of the course.

Monday, 4/11/2011 5:30 AM, Hill intervals, 5.65 miles, 41 min 46 secs, pace: 7:24 min/miles. Running was hard and it took a lot of effort. It did not seem any faster, but the Garmin was generous and I managed a little increase.

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