Run

• 54m 36s
• 5.80 miles
• 09m 24s /Mi

32 is just too cold for me to try and run 18 in. I need to figure out my cold weather layering and take a pack.

• Health data: Overall Workout: 2

Run

• 20m
• 1.17 miles
• 17m 05s /Mi

Isaac and my dog Tie ran with me in the cold weather. We took one break half way through, then finished running strong. Little Man's gonna be a good runner, and not even 4yrs old yet.

Run

• 47m 58s
• 5.80 miles
• 08m 16s /Mi

Evening run alone, cold out!

Profile by mile. Walked once at the 3mile mark.
M1- 8:15min
M2- 8:00min
M3- 8:10min
M4- 10:04min
M5- 8:25min
M6- .8miles 5:03min, 6:20pace?

Felt more on pace tonight, don't know what happened in m4.

• Health data: Soreness: 3 Fatigue: 3 Overall Workout: 4

Run

• 08m 15s
• 1.00 miles
• 08m 15s /Mi

Post swim run on the treadmill.

Swim

• 48m 15s
• 1750.00 yards
• 02m 45s /100 yards

Lunchtime at the Y.

300 1x300 wu fr, every 3rd not fr
100 1x100 kick
300 4x75 25kick, 25 1-arm, 25 swim
150 3x50 25fr 3-2-1, 25 swim
400 4x100 fr 1:50,1:45,1:40,1:35
100 1x100 dolphin kick
200 2x100 IM
200 2x100 fr

• Health data: Sleep: 4 Soreness: 2 Fatigue: 4 Overall Workout: 4

Run

• 48m 34s
• 5.80 miles
• 08m 22s /Mi

Isaac was still napping so i ran alone after work. Tried to run every mile split at my desired Mary pace of 8:00min/mile, I also rested for a minute at the beginning and end of every mile(like 30secs in each one). Apparently I still ran too fast......Need to work on my pace sense some more.

Profile by mile. Time includes appr. 1min rest in each mile.
L1- 8:15min
L2- 8:02min
L3- 8:08min
L4- 10:03min
L5- 8:29min
L6- .8miles 5:35min

• Health data: Soreness: 2 Fatigue: 3 Overall Workout: 4

Run

• 22m 18s
• 3.02 miles
• 07m 22s /Mi

Evening run alone and fast. Wife was in a hurry, but ended up being unnecessarily so.

L1- 1mile 8:13min
L2- 1mile 6:39min, too fast!
L3- 1mile 7:26min

• Health data: Soreness: 2 Fatigue: 3 Overall Workout: 4

Bike

• 57m 06s
• 12.91 miles
• 13.57 Mi/hr

Ride to and from the school track. Rode my fixie....52x15gearing, it's been a long time since i rode it.

Out- 30:34min
Back- 26:32min

Run

• 1h 05m 16s
• 7.50 miles
• 08m 42s /Mi

Early afternoon workout at the track. W/u followed by 12x.25miles, each interval in 87sec or 5:48pace. It took me a little bit to settle into stride as i was frequently too fast like L4 was 1:19time or a 5:16pace.

w/u- 1.5miles 13:43min
L1- .25m 1:30min .125m1:32ri
L2- .25m 1:29min .125m1:08ri
L3- .25m 1:20min .125m1:35ri
L4- .25m 1:19min .125m2:19ri
L5- .25m 1:23min .125m1:34ri
L6- .25m 1:25min .125m1:29ri
L7- .25m 1:24min .125m1:31ri
L8- .25m 1:25min .125m2:14ri
L9- .25m 1:28min .125m1:28ri
L10- .25m 1:26min .125m1:29ri
L11- .25m 1:27min .125m1:51ri
L12- .25m 1:22min .125m1:33ri
c/d- 1.5m 14:32min

• Health data: Sleep: 4 Overall Workout: 4