Sunday, January 19, 2014

K-Basic Week 11


Monday: 3.1 mile run (13:10 pace) - Ugh. My effort level felt a lot faster than that.

Tuesday: Stationary bike 8.7 miles (17.4 mph) +  K-Basic weeks 11/12 workout 1

Wednesday: 2.6 mile run (12:06 pace) + K-Basic weeks 11/12 workout 2

Thursday: Stationary bike 8.95 miles (17.9 mph)

Friday: Stationary bike 11.7 miles (15.6 mph) + 1 mile treadmill run (0.5% incline, 11:24 pace) + K-Basic weeks 11/12 workout 3

Saturday: K-Basic weeks 11/12 workout 4

Sunday: Rest day

Total biking: 29.35 miles
Total running: 6.7 miles

My runs this week were still after dark/parking lot loops, but at least it was dry! 

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