Week 13: Tuesday, 9/20 - Run

Training 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!