Tuesday, February 20, 2007
good run day
yesterday was mostly recovery with stretching and tp massage in the morning to loosen up the muscles. Last night was some core and upper body strengthing exercises.
this morning was an interval run of 8.5miles/65min. After a 15min warmup the main workout was 5x 1mile intervals at a :30 to :40 pace faster than IM race pace with an easy 400m jog recovery between miles. splits ranged from 7:19 to 7:24 (IM pace 8min) and HR range of 138 to 141. Overall HR for entire run was 136. The run went well and I feel like i got some bang for my buck.
After a small breakfast I hit the gym before work for a leg weights session.
I got in a 45min/2700m swim workout in at lunch. After a 700m warmup i went into a 2k swim (1st half was 14:49 and 2nd half was 14:53). Swim felt good and i feel like I could have continued with the same pace. tried to maintain good form thru out to remain relaxed.
this morning was an interval run of 8.5miles/65min. After a 15min warmup the main workout was 5x 1mile intervals at a :30 to :40 pace faster than IM race pace with an easy 400m jog recovery between miles. splits ranged from 7:19 to 7:24 (IM pace 8min) and HR range of 138 to 141. Overall HR for entire run was 136. The run went well and I feel like i got some bang for my buck.
After a small breakfast I hit the gym before work for a leg weights session.
I got in a 45min/2700m swim workout in at lunch. After a 700m warmup i went into a 2k swim (1st half was 14:49 and 2nd half was 14:53). Swim felt good and i feel like I could have continued with the same pace. tried to maintain good form thru out to remain relaxed.
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