Sunday, December 15, 2013

K-Basic Week 8

Workouts

Monday: 0.5 mile treadmill run (11:22 pace) (waiting for the bike) + stationary bike 13.8 miles (18.4 mph) + K-Basic weeks 7/8 workout 1

Tuesday: 3.1 mile run (12:01 pace) + 1:15 plank

Wednesday: 2.1 mile run (11:46 pace) + K-Basic weeks 7/8 workout 2

Thursday: 2.65 mile treadmill run (11:24 pace) + K-Basic weeks 7/8 workout 3 + 1:15 plank

Treadmill workout:
2 minutes @ 5.0 (12:00)
Equal speed/recovery intervals at 6.3 (9:31) and 4.8 (12:30): 
1 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute
10:15 minutes @ 5.0 (12:00)

Friday: Stationary bike 8.4 miles (16.8 mph) + 1:00 plank

Saturday: Rest day/mini-taper for Sunday's race

Sunday: Holiday 5k (34:40 official time) + K-Basic weeks 7/8 workout 4

Total biking: 22.2 miles
Total running: 11.35 miles

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