Monday, June 6, 2016

NROLFW Phase 1 Week 3


Monday: 30 Day Shred level 1 workout

Trying to get my mom to do strength training regularly (she needs to be able to lift a baby!), and she does best with videos giving her step by step instructions, so we did it together while she was here and I sent the DVD back home with her.

Tuesday: Interval run 3.0 miles (13:28 avg pace)

Goal: wu, 4 x 0.25 @ < 11:00, 0.25 recoveries, cd
Warm-up 0.5: 14:52
4 x 0.25 intervals: 10:32, 10:51, 10:49, 10:46
4 x 0.25 recovery: 16:04, 16:49, 13:57, 15:07
Cool-down 0.5: 13:34

Wednesday: Rest day

Thursday: Run 3.55 miles (13:57 pace)

Friday am: Swim 1,200 yards
Friday pm: Bike trainer 3.5 miles (13.0 mph, 59 rpm) + NROLFW phase 1 workout A

Saturday: Prenatal yoga class (90 min) + bike trainer 6.5 miles (12.4 mph, 57 rpm)

Sunday: Swim 1,000 yards + NROLFW phase 1 workout B

Total swimming: 2,200 yards
Total biking: 10.0 miles
Total running: 6.55 miles
Average daily steps: 9,347

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