Sunday, October 28, 2012

Holiday Half Training: Week 7 Recap

Workouts:

Monday: Jillian Michaels Kickbox FastFix workout 1 - fun and short, yet intense!

Tuesday: CNC plank challenge time trial (1:00.51)

Wednesday: 3.0 mile treadmill run (12:19 pace) + Kickbox FastFix workout 2

Thursday: 2.15 mile run (11:16 pace) + CNC plank challenge workout 1 - I took advantage of the brief cessation in rain (10-day forecast: showers, showers, showers, showers, showers, showers, showers, partly cloudy, showers, showers) to run in between work and bowling, and squeezed in the plank workout before bed.

Friday: 4.35 mile run (12:49) - without stopping to walk at all! There's a hill a mile into my usual route, and I've always walked a tenth of a mile or so at the top to get over it, but this time I didn't! I was running as slow as I would have been walking (17:00 at one point), but it was all running! I didn't walk or pause at all until 4:28 miles in I had to stop for a stoplight.

Saturday: Treadmill speed interval training (2.0 miles in 23:30) + circuit training (2 times thru) + several attempts to beat Tuesday's plank time trial (got from 20 seconds to 45 seconds... my abs are still feeling Thursday's plank workout!)

Speed intervals:
  Warmup - 0.25 mile walk to fitness center
  2 min @ 5.0 (12:00 pace)
  1 min @ 5.5 (10:54 pace)
  2 min @ 5.0 (12:00 pace)
  1 min @ 5.6 (10:42 pace)
  2 min @ 5.0 (12:00 pace)
  1 min @ 5.7 (10:31 pace)
  2 min @ 5.0 (12:00 pace)
  1 min @ 5.8 (10:20 pace)
  2 min @ 5.0 (12:00 pace)
  1 min @ 5.9 (10:10 pace)
  2 min @ 5.0 (12:00 pace)
  2 min! @ 6.0 (10:00 pace)
  2 min @ 5.0 (12:00 pace)
  90 sec walking @ 4.0 (15:00 pace) to round up to 2 miles
  Cooldown - 0.25 mile walk home

Sunday: 3.75 mile treadmill run (12:50 pace) + 1.5 mile outside run (12:19 pace) - I started out inside since it was pouring out; by the time I was too bored to continue on the treadmill the rain had slowed to a heavy drizzle, so I braved the wet outdoors for a little bit, and finished just in time for it to start pouring once again!

Total miles: 16.75

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