Sunday, January 20, 2013

K-Fit: Week 8 Recap

Workouts:

Monday: 5 minutes of yoga + rest day

Tuesday: 5 minutes of yoga + 2 mile run (11:18 pace)

Wednesday: K-Fit Weeks 7/8 workout 3

Thursday: 2.25 mile treadmill run (1% incline, 11:50 pace)

Friday: Treadmill speed workout (1% incline, total 2.1 miles in 22:15)

Speed workout:
  Warm-up/cool-down: 0.25 mile walk to/from fitness center
  3 1-minute intervals:
    5.0 (12:00), 5.5 (10:54), 6.0 (10:00)
    5.1 (11:45), 5.6 (10:42), 6.1 (9:50)
    5.2 (11:32), 5.7 (10:31), 6.2 (9:40)
    5.3 (11:19), 5.8 (10:20), 6.3 (9:31)
    5.4 (11:06), 5.9 (10:10), 6.4 (9:22)
    5.5 (10:54), 6.0 (10:00), 6.5 (9:13)
    6.0 (10:00), 5.5 (10:54), 5.0 (12:00)
  75 seconds at 5.2 (11:32) to round up mileage

Saturday: Rest day

Sunday: 5.8 mile run (12:13 pace) + K-Fit Weeks 7/8 workout 4

Total Miles: 12.15

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