fri intervals

2x800m@6:45 pace
1x800m@jogg pace

thurs crosstrain

strength
bs 3x5 45#
some wu sets
145# 3x5
press 2x5 45#
3x5@75#
cln
3x5@45#
75# 5x3
then
800m swim

wed easy

ran 2 miles at a easy pace

mon tempo

2 mile tempo at a 8:30 pace

saturday cross train

This is the start of the general strength phase and this is also a cut back week as far as miles go
wu 5 min easy ride on airdyne
then
back squat 5x45#, 5x95#, 4x125# 3x5 135#
press 5x45, 4x55, 3x5 65#
deadlift 5x45#, 4x95#, 3x125#, 5x135#
then
30 min airdyne ride

friday-long run 4 miles

4 mile run@8:30 pace
then
100 sit ups
100 push ups
100 dips

thurs-cross train

bike 6 miles
then
3 sets
50m bear crawl
40m lunge
10 burpie
then
swim 300m
then
4 sets
30m bear crawl
30m lunge
10 burpie
total time-1:30

tues-tempo 2 mile

This was not really a planned run, I just was kinda stressed and wanted to go do some running to take my mind off things.
warm up .75 miles
work out 1.25 miles@7:30 pace
notes actually was able to run it at a 7:17 pace which was pretty nice i didnt mean to try to run it this fast it just felt right, guess that shows im doing something right.

Mon-cross train

Work was
1-6 pull up ladder
6-1 dip ladder
then
bike
total distance 10.25 miles
total time 46 mins
then
5 sets
10 v-ups
15 push ups
notes biking today was hard there was a strong wind hitting me from the front for half of the ride, however the ride home it was hittin me from the back wich made it nice.

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sat-intervals

6x400 meter
1:30 rest between
1.5:43
2.5:45
3.5:43
4.5:45
5.6:03
6.6:10

sat-intervals

6x400 meter
1:30 rest between
1.5:43
2.5:45
3.5:43
4.5:45
5.6:03
6.6:10

fri-long run and bike

3 mile run at a 8:30 pace
then
time 23 mins
7.5 mile bike ride
time 30 mins

thurs-cross training

work out was
1-6 pull up ladder
1-6 dip ladder
then
bike 7 miles
then
5 sets
60 m swim
10 push up
10 squats
then
400m swim

thurs-cross training

work out was
1-6 pull up ladder
1-6 dip ladder
then
bike 7 miles
then
5 sets
60 m swim
10 push up
10 squats
then
400m swim

wed 1 mile tempo

I ran 2 total miles with a one mile warm up and then a one mile tempo at 7:30 per mile pace. I ran it in 7:21, then felt pretty good after so ran steps for 8 mins mixing in one step, two steps.

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mon-intervals 6x400 meter 60 sec rest

I'll just list the intervals first to last:
1:6:12
2:6:16
3:6:20
4:6:37
5:6:46
6:6:46
I started off to fast so I'm going to stick with this workout for next week to try an keep all the 400 meters under 6:30.

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Saturday-crosstraining/bike

7.5 mile bike ride it took about 32 mins, some hills not to terrible though.

Fri running intervals 2 mile

Workout was this;
half mile wu
then
4x400m at 6:10 pace
4x400m at 9:30 pace
then
800m swim
total time: 50 mins
Felt great today runs were exactly were I wanted them to be.

thurs crosstraining

I was going to swim but it was raining so instead I did this workout;
pull up ladder 1-7
then
dip 1-6
push up 10-16
then
ran steps 5 min wu 15 min at steady hard pace 5 min cool down
total time 40 min work out

Wed.-crosstraining/biking

Todays workout was bodyweight excercise mixed with some biking it looked like this;
10 rounds
10 push ups
10 squats
10 v ups
Then
32:41 min/sec bike ride
Total distance-7.40 miles
The pace for the bike ride was not easy but not hard ethier and there were about 3 big hills total.

Wed.-crosstraining/biking

Todays workout was bodyweight excercise mixed with some biking it looked like this;
10 rounds
10 push ups
10 squats
10 v ups
Then
32:41 min/sec bike ride
Total distance-7.40 miles
The pace for the bike ride was not easy but not hard ethier and there were about 3 big hills total.

Tuesday-easy run on trails

I ran some trails with a friend of mine which was alot harder than what I thought it would be. You really have to whatch were you step and there was alot of big hills, my time was not great I wanted this to be a tempo run but my mile time makes this more of a easy run. My time was 10 min miles and 20 mins of running.

I also have started biking just to a friends house and back to help me save a bit on gas its only a 4 mile ride.