Sunday, September 21, 2014

A Week of Ballet


Monday: Easy run 2.5 miles (13:57 pace), with some strides in the last half mile

Tuesday: Ballet class (75 minutes)

Wednesday AM: Bike trainer 15 minutes (est 3.5 miles) - 5 min easy, 5 min high cadence, 5 min easy
Wednesday PM: Interval/hill run 4.0 miles (12:20 pace) - 4 x 0.25 uphill - goal = <10:00 pace, 0.25 recovery downhill 
1 mile warm-up: 12:55
4 x 0.25 intervals: 9:52, 9:50, 9:51, 10:13
4 x 0.25 recovery: 12:40, 13:03, 13:44, 13:28
1 mile cool-down: 13:12

Thursday: Easy run 4.1 miles (13:51 pace)

Friday: Ballet practice (20 minutes)

Saturday: Bike 9.0 miles (10.4 mph)

Sunday: Rest day. Planned on a long run, but just wasn't feeling it, especially with no definite plans yet for my next race and some still summery-hot weather. 

Total biking: 12.5 miles
Total running: 10.6 miles

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