Sunday, October 27, 2013

Reverse Taper Week 3 & K-Basic Week 2

Workouts

Monday: Stationary bike 6.5 miles (18.5 mph) + K-Basic weeks 1/2 workout 1

Tuesday: 4 mile run (11:40 pace)
Progression run - goal = 12:30, 12:00, 11:30, 11:00
Actual = 12:29, 11:55, 11:27, 10:50

Wednesday: 3.25 mile run (12:12 pace) + K-Basic weeks 1/2 workout 2

Thursday: Rest day

Friday: 5 mile fartlek run (11:19 pace) + K-Basic weeks 1/2 workout 3

Saturday: Stationary bike 5.75 miles (16.6 mph)

Sunday: 6 mile run (12:01 pace)
Goal = 3 x 12:30, 12:15, 12:00, 11:45
Actual = 12:10 (oops), 12:26, 12:29, 12:15, 11:52, 10:50 (!)

Total biking: 12.25 miles
Total running: 18.25 miles

Next week's plan
  • Run 20 - 25 miles, including a long run of up to 8 miles
  • Yoga class
  • K-Basic workouts 3 times
  • Stationary bike 15 - 20 miles
  • Fencing class

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