half ironman, here i come

The following equipment is nearing replacement:
Ashland,VA 
Today
Sunny High 83FLow 59F
  • Temp: 78F
  • Hum: 52%
  • W: 7mph E
SUNDAY
Sunny
High 89F
Low 60F
MONDAY
Sunny
High 75F
Low 48F
TUESDAY
Sunny
High 73F
Low 52F
WEDNESDAY
Sunny
High 78F
Low 56F

Wednesday - January 29

Run
  • 38m
  • 3.00 miles
  • 12m 40s /Mi

indoor track
0.5 w/u (6:15)
0.5 in 4:33
0.1 recover (2:23)
0.5 in 5:08
0.1 recover (2:08)
0.1 sprint - 0.1 recover x5 (13:19)
0.3 c/d (forgot to stop watch!)

...a lot of wheezing. sad I couldn't keep the 9 min mile pace for the second half mile.

Strength
  • 10m

abs and arms
tried to do hanging leg raise, but that hurt my back

Tuesday - January 28

Monday - January 27

Run
  • 44m 23s
  • 3.55 miles
  • 12m 30s /Mi

slow ugh. but I went.

Sunday - January 26

Saturday - January 25

Friday - January 24

Thursday - January 23

miche033's Training Log


 January 2014 
SunMonTueWedThuFriSat
    1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • American Family Fitness Half Marathon (Run)
    11/15/2014 Richmond, Virginia

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals