Monday, June 18, 2012

Weekly workout wrap-up

Mon, June 11th6mile run in 53:04 to “sort of” make-up for the missed 8mile run.  It felt good.  I like running on rested legs!
Splits –
Mile 1 – 9:03
Mile 2 – 8:49
Mile 3 – 8:46
Mile 4 – 8:40
Mile 5 – 8:51
Mile 6 – 8:51

And of course JABS – 220 sit-ups and 48 push-ups.

Tues, June 12th3.1mile easy run in the morning to bring up my weekly mileage! 
Splits –
Mile 1 – 8:46
0.71miles @ 8:41
1:31min walk break – had to get my breathing under control
0.2miles @8:47
1mile @8:48
0.11miles @8:24

total – 3.1miles in 27:55

And because I am crazy, I went to boot camp in the evening!

Wed, June 13thMore craziness with boot camp in the morning!  And I wasn’t the only one!  Yay!

Thurs, June 14thInterval workout -
10min warm-up – mile 1 @9:07 and 0.10miles at 9:06
4x {5min “fast” – 0.58miles @8:36, 0.59miles @8:29, 0.60miles @8:18, and 0.61miles @8:15
       2min walk recovery}
10min warm-down – mile 1 @8:44, 0.15miles @8:44
and a cool down walk – 0.31miles back to the house.

Total – 5.37miles in 53:48min

This is one of my favorite workouts and also one of the slowest workouts I have done.  Must have been running on tired legs.

Fri, June 15thOff/rest day and make-up Thursday JABS – 220 sit-ups and 48 push-ups.

Sat, June 16thLong run day – 9miles in 1hr 25min 18sec, 0.5mile cool-down walk back to the house, and a mile cool-down walk with Molly!  And JABS in the evening – 220 sit-ups and 48 push-ups.
Splits –
Mile 1 – 9:14
Mile 2 – 9:02
Mile 3 – 9:07
2:03min walk break
0.88miles @9:09
1mile @8:54
1mile @9:25 – this mile was super hilly!
2:30min walk break – at a fruit bar and took a little extra break.
0.9miles @9:03
1:32min walk break – my left foot was killing me.  This was a mental break to get ready for the ~2ish miles home.
0.77miles @9:12
1mile @9:01

I won’t lie that this was hard.  Tired legs and left foot screaming at me, makes for a rough time.  I did get a 2hr nap in after!!  My fluid shot is on Friday, which means no running next weekend, so the plan is to do 10miles on Thursday before work.  Wish me luck!

Sun, June 17thSleep in morning, 3mile walk with Molly, and JABS – 230 sit-ups and 50 push-ups!  Nice end to the weekend.


No comments:

Post a Comment