Bike

• 1h 00m
• 19.60 miles
• -----

I am pumped that I was able to do the workout, ESPN and my ipod metallica helped I'm sure. Will download data tonight.

wu 12' with 3 30" pickups
2 X 20' (4) Z4
remander Z1

Run

• 30m
• 2.90 miles
• 10m 20s /Mi

45 degrees, no rain like summer. Fairly EZ pace first half pushed it to Z3 second.

Strength

• 30m

Core, stretching, roller

Run

• 1h 30m
• 8.90 miles
• 10m 06s /Mi

Back to 46 and sunny, great morning for a run, looking forward to getting some errands done and watching some feetball. Go Steelers and Vikings. Park was alive with runners and walkers, all went well, got home put on the recovery tights.

4X.5mi Z4 (3)
1X1mi Z4 (5)
Remainder at Z1-2

Bike

• 1h 15m
• 19.00 miles
• -----

Wanted to get outside but 31, call me whatever, did the brick outside in full regalia.

wu 12' with 3 spinups
4 X 2.5/2.5 z5
remaining z3

Run

• 30m
• 3.00 miles
• 10m /Mi

Sun was out, didn't get cold but I was layered very well, new blacktop on the park trail, nice and smooth

Strength

• 45m

Stretching, core, roller

Bike

• 1h 00m
• 18.20 miles
• -----

I put on Die HardI and my I-pod hoping music would provide better mojo, I think it helped anyway got through it, planning to bundle up, get out to ride this weekend, feelin cabin fever and/or low Vit D syndrome.


Wu- 12' with 2 30" pickups
2 X 15' Z4 then Z3 for remaining

Run

• 1h 00m
• 6.20 miles
• 09m 40s /Mi

42 but no wind forgot gloves but took I-pod. Run went well, using the calf guards twice per week, stretching and roller prior to bed seems to help.

WU 1 mile with 3 30" strides
7 X .5 mi (2') Z4
Remaining Z 1