Week 13: Tuesday, 9/20 - Run September 21, 2005
Posted by Amber D. Evans in : Running, Chico CA, Training Stats , trackbackTraining Stats for the day's run and weight set.
Tuesday, September 20, 2005
The Run
I covered 5.05 miles total.
- 10 Minutes - Warm-up: 0% grade; 10 minutes: 4.5 mph.
- 10 Minutes - Interval 1: 4% grade; 9 minutes at 5.0 mph; 1 minute at 4.5 mph.
- 10 Minutes - Interval 2: 4% grade; 9 minutes at 5.5 mph; 1 minute at 4.5 mph.
- 10 Minutes - Interval 3: 2% grade; 9 minutes at 5.5 mph; 1 minute at 4.5 mph.
- 10 Minutes - Final Interval: 0% grade; 1 minute alternating speeds:
- 1 minute at 6.0 mph, 1 minute at 5.0 mph
- 1 minute at 6.5 mph, 1 minute at 5.0 mph
- 1 minute at 7.0 mph, 1 minute at 5.0 mph
- 1 minute at 7.5 mph, 1 minute at 5.0 mph
- 1 minute at 7.5 mph, 1 minute at 5.0 mph
- 10 Minutes - Cooldown! 0% grade; 10 minutes at <5.0 mph;
- Happy ending heart rate of 127bpm!
Weights
Lots of arms and core lifting. I left my log in
my gym locker, but I do recall how surprised I was at how much stronger
I am since the last time I lifted weights (~2 months ago). The
only area in which I was weaker today was in my core strength
(abs, lower back). Surprising overall. There's no doubt
that swimming has made a huge difference in my arms and upper body and
back strength.
Overall
Totally awesome morning! I love starting the
day like this!
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