half ironman, here i come

The following equipment is nearing replacement:
Ashland,VA 
Today
Partly Cloudy High 92FLow 72F
  • Temp: 81F
  • Hum: 67%
  • W: 15mph WNW
WEDNESDAY
Light rain shower
High 90F
Low 72F
THURSDAY
Patchy rain nearby
High 90F
Low 71F
FRIDAY
Sunny
High 96F
Low 72F
SATURDAY
Moderate or heavy rain shower
High 80F
Low 62F

Thursday - January 30

Bike
  • 45m
  • 12.00 miles
  • 16.00 Mi/hr

spin class

except the instructor promised the students a day of something else b/c it was the last day of january term. so they played basketball and me and 2 others did our own thing. I know I gave myself a good workout b/c I had trouble walking down the stairs after!

...and maybe one day I'll remember my inhaler. duh.

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

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

  • Giant Acorn International (Triathlon)
    9/28/2014 Spotsylvania, Virginia
  • American Family Fitness Half Marathon (Run)
    11/15/2014 Richmond, Virginia

Totals

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