Monday: 3.15 mile run (11:48 pace)
Tuesday: K-Basic weeks 9/10 workout 1 + stationary bike 17.8 miles (17.8 mph)
Wednesday: Stationary bike 8.65 miles (17.3 mph)
Thursday: 3 mile progression run (11:20 pace) +K-Basic weeks 9/10 workout 2
Goal: 12:00, 11:00, 10:00
Actual: 12:06, 11:05, 10:48
Friday: 2.3 mile treadmill run (11:18 pace) + K-Basic weeks 9/10 workout 3
Treadmill workout:
Increase speed 0.1 each minute - 4.8 through 6.0
Decrease speed 0.1 each minute back to 4.8
1 minute at 5.0 to round out mileage
Saturday: Rest day
Sunday: K-Basic weeks 9/10 workout 4
Total biking: 26.45 miles
Total running: 8.45 miles
I really intended to do a long-ish run this weekend. But we made Christmas cookies instead.
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