The New Saturday Workout

222.6

RHR = 40

I'm through with the long Saturday morning spin because it's Spring, of course, despite the foot of snow that's still covering the ground. I like the workout I did today, though:

5K row in 19:52.4; Ave. HR = 120

Also, core strenghtening exercises, stretching, and a back workout. Nice. And I'm already looking forward to my long run tomorrow.

Weather Wimp

223.4

RHR = 40

Well it was cold and dark and icy when I was ready to run so I retreated to the treadmill. I was pleased with the workout:

15K run in 1:20:17; Ave HR = 117

1st 5K = 27:31; Ave. HR = 105
2nd 5K = 26:23; Ave. HR = 118
3rd 5K = 26:23; Ave. HR = 128

The Last Snowstorm?

224.6

RHR = 39

I woke up to almost a foot of fresh snow on the ground and my warm-up workout involved digging my car out of the driveway. This MUST be our last snowstorm of the season. I want to run 15K in the morning. I think I'll hit the roads early. Bikepaths and sidewalks won't be plowed but the road, and the cold, still trumps 15K on the treadmill.

5K rowing in 20:08.4; Ave HR = 109

Back on the Track

225.8

RHR = 37

My first VO2 Max workout in a long time. It seems somewhat wimpy in retrospect but I feel good about it. I ran 4 X 800m in:

3:24
3:22
3:21
3:20

With 2:45 recovery intervals. It was a nice "intro to getting faster" workout. I'm very grateful for my workout partner, Scott, who arrived early and ready to work hard. He averaged 3:34 for his 800s.

Total run = 1:09:47. Call it (conservatively) 11.5K on the day.

Back on the rower tomorrow. On Friday I'll run LR2, 15K or so. Scott and I have a nice long run planned on Sunday.

226.4

RHR = 39

AM: 6.8K run in 37:52

A Big Week.....

225.0

RHR = 41

.....and a big month. This week we'll add speed into the mix, with an interval session planned for Wednesday morning. By the end of the month the plan is to be close to 70K running per week, my ultimate goal. The rowing will be a fairly minor supplement, 10-15 Ks with stretching and core strengthening exercises mixed in. I hope to be a lot closer to 220 than 230 by the end of the month. This morning's weigh-in, while artificially low, does represent a 16 pound weight loss since the start of the year.

5K Row in 19:57.5; Ave. HR = 117

Good-By 230+?

227.8

RHR = 39

21.7K run in 2:01:04; Ave. HR = 112

Weekly summary:

A "B-". Nice transition to running focus. No more spinning! The Sunday long run was great!

Running = 48.7K

Rowing = 10K