Monday, August 28, 2017

NROLFW Phase 2 Week 3 & 10k Training Week 1/8

Workouts

Monday: Stroller run 1.7 miles (16:37 pace, 68* and sunny, 11:00 am)

Tuesday: NROLFW phase 2 workout A (40 min) + bike trainer 2.65 miles (10.6 mph, 57 rpm)

Thursday: Speedwork run (15:22 overall pace, 68* and warm, 12:30 pm) - 0.75 wu 16:17, 1 mile time trial 11:50, 0.65 cd 17:52

Friday: Stroller run 1.9 miles (16:49 pace, 70* and breezy, 11:30 am) + yoga (20 min)

Saturday: NROLFW phase 2 workout B (45 min weights + 15 min intervals), incl intervals (+ add'l 5 min) on bike trainer (3.55 miles, 10.7 mph, 64 rpm)

Sunday: Long run 3.05 miles (15:36 pace, 91* and way too hot, 8:30 pm)

Yep. 3 miles is a "long" run at this point. But hey - that is longer than I've been running, it is progress from where I've been recently. 

Total biking: 6.2 miles
Total running: 9.05 miles
Average daily steps: 14,160
Weight: +38 - lost 1 lb! 

I was on vacation this past week, just a staycation, spending time with the family and theoretically on house projects (yeah, didn't actually get to much). But looks like that's key to getting in lots of activity, including steps, and losing weight. So, I guess I'll just figure out a way to be on vacation indefinitely. I'm sure that won't be a problem. 

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