Monday, April 22, 2013

2 weeks worth of WWW

Mon, April 8thEasy morning run – 3miles in 29:43
Splits –
Mile 1 – 9:30
Mile 2 – 9:42
Mile 3 – 9:30

Tues, April 9thWent to bootcamp, but our instructor didn’t show up L so I went to work and walked 2.1miles around the campus. 
April 10th – 14th Mini vacation – a few days at the beach with G’s family and then a friend’s wedding.  It was great seeing a lot of friends from Baltimore and getting some rest.

Mon, April 15thEarly morning airport run, so I just took Molly for a 2.12 mile walk in the afternoon.
Tues, April 16thBootcamp morning where we ran 2.4miles throughout the morning!  I also found out that the gym is closing at the end of the month.  I still have 8 class to use before May 1st, so running is sort of going to take a backseat for the rest of April.

Wed, April 17thEasy run morning – 3.01miles in 28:46
Splits –
Mile 1 – 9:37
Mile 2 – 9:33
Mile 3 – 9:31

And yoga in the evening.

Thurs, April 18thBootcamp morning!  Which included ~1.6miles of running.
Fri, April 19thBootcamp morning!  Which included ~1.2miles of running.

Sat, April 20thI tried out a crossfit class – it was fun and we ran ~1mile.  I did the circuit in 16:06, the goal was to finish in 15min, pretty good for my first time.
3 x { 20x squat wall balls, 20x box jumps (I did step-ups), 20x press-ups (I used the 35-lb bar), 400m run}
Later in the day, I took Molly for a 2mile walk.

Sun, April 21st“Long run” morning with my favorite workout –

10min easy warm-up – 1mile @9:23, 0.07miles @9:51
2min easy
3 x {5min fast – 1st: 0.55miles @9:01, 2nd: 0.55miles @9:06, 3rd: 0.57miles @8:42
         2min easy}
1mile warm-down @ ~9:40 (hit split instead of stop so the time is a little off)

Total – 4.11miles in 43:07!

Cool down walk with Molly – 2.12 miles.

Hope your workout have been fun too!

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