Looks like Leslie is a bit behind, so thought I would start us off...a little late.  But better late than never.

 

Mon- SRD

Tue - 15 mins of core excercises: 150 push-ups, 3 sets of abds, 3 sets of pull-ups, mild stretching.  Followed by 4.69 mile run this morning.  Very humid and temps @ 75F so very sweaty but great run.  Afternoon: 50 mins free weights both  UB and some light leg work.

Wed - running late today so cut core excercises to 10 mins: 120 push-ups, 2 sets of abds, 2 sets of pull-ups; 10.59 mile bike ride this morning.  Intervals run at track after work.  6X400m intervals { pace: 6:47/6:39/ 6:38/ 6:46/ 6:49/ 6:52} with 400 recovery; 1600m warm-up and 1200 m cool-down.

Thur - 15 mins of core excercises: 150 push-ups, 3 sets of abds, 3 sets of pull-ups, mild stretching.  This afternoon 55 mins of UB Free weights.  After work an easy 5.64 mile run after work about an 8:12 pace..

Fri- SRD

Sat -unplanned SRD

Sun - 15 mins of core excercises: 150 push-ups, 3 sets of abds, 3 sets of pull-ups, mild stretching.  W-xing Revolutionary Run - 10K race.   Came in 104/608, 47:16.97 [7:37 pace].  Hour - hour half of swimming with kids in pool afterwards.

 

totals:  21 miles for week [low]; almost 2 hrs free weights, 40 mins core excercises: 420 push-ups.  hour of swimming.

Thanks for getting this started, Joe.  My mind is a total and complete fog.  Thankfully taper starts this week.

Stumpy. . . . . it was more like 41.  Although I can't complain since I didn't run 100 miles.  Drove lots and lots of miles, but didn't run them.

 

Mon - 6+ hr drive from Auburn ------------------------------------------ Ugh!

Tues - Wishing I could get more sleep ------------------------------ Double Ugh!

Wed - 10 miles w/hill repeats ------------------------------------------ 10 miles w/6 hill repeats

Thurs - 3+ miles or 30+ min cycling ---------------------------------- 4.52 EZ miles, 9:50 ap

Fri - Rest --------------------------------------------------------------------- 40 min core, a little upper body

Sat - 10 trail miles --------------------------------------------------------- 9.80 beach miles

Sun - 5 miles --------------------------------------------------------------- 5.00 miles **

 

** 1.25 warm up to a 3.16-mile race, followed by .5 miles of walking while carrying 2 watermelons

 

Totals: 29.32 miles, 40 min core/upper body

Thanks, Joe. We'll wait for that slacker Leslie to pull her act together in a few.

This week the forecast is for cloudy cool conditions with rain here and there just about every day. Lovely. 

I have a mile race on Thursday, and I'm thinking of doing a 5k on Sunday the 4th.

Monday: Rest Day

Tuesday: 6.1 miles in the drizzly mist, .32 mile walk

Wednesday: 5.5 miles, 8:01 avg pace, but that's cuz mile 3 had 5 x 30 sec. striders at "all out" pace; .6 mile walk

Thursday: 1.3 mile warm up, 1 mile race (6:36.4), then 3.7 afterwards for 6 miles run. 1.7 miles walked between lunchtime walk and after run cool down.

Friday: 5.6 miles, 8:33 avg pace (easy effort), .6 mile walk back up the hill

Saturday: 8.6 miles, just under 8:20 avg pace, .3 mile walk

Sunday: .4 mile warmup, 5k race (21:54), 8 mile run afterward for 11.5 miles run for the day

Totals: 43.4 miles run and 3.6 miles walked; new 5k PR too!

Sunday - 26 min swim

 

Monday - 50 min swim

 

Tues - 3.5 mile pain free run!

 

Wed - nothing

 

Thur - geocaching (does this count?)

 

Friday - ate cake and ice cream

 

Sat - hmmm

 

sun - Kayaking

Oops, very late to the party indeed

 

Mon: slow and heavy chest, back and schoulders strength training, plus abs and a bike commute

Tue: 5.5K run + 45 minutes of LB endurance training with some plyo thrown in and a bike commute

Wed: nothing, not even a bike commute. Been hyper-energetic for 9 consecutive days, sleeping for 5-5.5hrs a night and I'm starting to crash.

Thu: 8.8K run

Fri: nothing. Up late, still crashing..

Sat: 8.2K difficult run @ 20C and humid conditions. I was dripping sweat all over the place. Added on a slow and heavy tricep training, plus abs.

Sun:nothing: tummy trouble since yesterday evening.

 

Total running mileage: 22.6K

Total biking mileage: 26K

LB: 1x

UB: 4 muscle groups

Abs: 2x