Sunday, December 22, 2013

K-Basic Week 9

Workouts:

Monday: 3.15 mile run (11:48 pace)

Tuesday: K-Basic weeks 9/10 workout 1 + stationary bike 17.8 miles (17.8 mph)

Wednesday: Stationary bike 8.65 miles (17.3 mph)

Thursday: 3 mile progression run (11:20 pace) +K-Basic weeks 9/10 workout 2
Goal: 12:00, 11:00, 10:00
Actual: 12:06, 11:05, 10:48

Friday: 2.3 mile treadmill run (11:18 pace) + K-Basic weeks 9/10 workout 3

Treadmill workout: 
Increase speed 0.1 each minute - 4.8 through 6.0
Decrease speed 0.1 each minute back to 4.8
1 minute at 5.0 to round out mileage

Saturday: Rest day

Sunday: K-Basic weeks 9/10 workout 4

Total biking: 26.45 miles
Total running: 8.45 miles

I really intended to do a long-ish run this weekend. But we made Christmas cookies instead.

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