Monday: Easy run 1.2 miles (13:58 pace) + NROLFW phase 1 workout A
Tuesday: Stair climb 6 floors (1:23) + easy run 2.15 miles (13:20 pace) + swim 1,400 yards + plank 0:40
That was a lot harder to climb real stairs than on the stairmaster!
Wednesday am: Bike trainer 15 minutes (est 3.5 miles) + NROLFW phase 1 workout B
Wednesday pm: Treadmill speed workout 3.5 miles (13:07 overall pace, 1% incline)
Goal: 1 mile warm-up, 4 x 0.25 @ 8:30, 1 mile cool-down
1 mile warm-up - 13:44 (variable 4.2 - 4.6)
2 x 0.25 @ 7.0 (8:34), 2 x 0.25 @ 6.5 (9:14)
4 x 0.25 recoveries (variable 3.0 - 4.0)
0.5 cool-down - 14:08 (variable 4.0 - 4.6)
I really should have done 7.1 (to be below goal of 8:30), but was scared enough of flying off the treadmill (in front of people, no less) that I decided 7.0 was close enough. And it was still hard, both physically and mentally. And then dropping the third and fourth intervals to a slower pace was my compromise to actually make myself at least finish all the intervals at all.
I think on the track, I have a lot of variation within a quarter mile repeat, even if I end up at the right average pace - e.g., in last week's track work I'd let up and go probably 9:30 for a few seconds to get a breather, then make up for it with a few seconds at 8:30. But trying (being forced) to keep a steady pace that fast on the treadmill was challenging, though undoubtedly something that'd be good to learn how to do.
Thursday: Easy run 3.0 miles (14:18 pace) + plank 0:45
Friday: Run 1 mile (11:44 pace) - Keeping the running streak alive!
Saturday: Tempo run 4.0 miles (11:49 overall pace, 10:26 tempo pace)
Goal: 1 warm-up, 2 @ 10:20, 1 cool-down
2 tempo: 10:14, 10:37
Well, technically not quite to the goal, but pretty damn close! I feel good about the speedwork I'm accomplishing this month, and I think my PR goal for the 5k is definitely in reach.
Sunday: Run 1 miles (13:50 pace) to/from a nearby transit center + stair climb 20 floors at the TC (10 x 2-floor staircase)
Total swimming: 1,400 yards
Total biking: 3.5 miles
Total running: 15.85 miles
Total stairs: 26 floors