Total training hours for this week is only 7 (compared to 10, 12 and 13.5 over the last three weeks). This worked out nicely since I'm only working intermittently this week; I can get me workouts in early and be back home before Kate wakes up. Lots of good and needed family time this week!
Ran 7.11 miles in 56:23 (7:55 min.mile pace). I'm still
Avg HR was 152 (Zone 2 is from 154-162)
Max HR was 160
Swam for 18 minutes. Did a few laps to warm-up, then 10 minutes at a comfortable pace, followed by some speed work:
4 x 48 (2 lengths) intervals:
(1) - 42.5
(2) - 41.3
(3) - 40.9
(4) - 41.6
Finally a few laps to cool down.
Ran some Ladder Intervals.
1 mile warm-up
5 minutes of drills
Ladder intervals consisted of 2, 4, 6, 8 & 10 laps around the track
I don't have my new watch completely figured out yet, so I don' t have my split times for the intervals - sorry, I know everyone is going to be real upset by this. I'll get it figured out by next week.
1/2 mile cool down
Total run time was 36:40
Weights - 30 minutes of shoulders and abs