28
lift, ab/core, indoor bike
Bike: 10.00 mile
Bike Time: 00:33:00
Bike Pace: 03:18 /mile
|
29
Treadmill w/2 X 6 -8 min. inclines
Run: 5.90 mile
Run Time: 00:50:00
Run Pace: 08:28.47 /mile
Run Shoe: Duramo 8 white/black
|
30
bike, Salem Lake run- 4 X 15 min. tempos, bike
Bike: 26.00 mile
Bike Time: 01:17:00
Bike Pace: 02:57.69 /mile
Run: 16.20 mile
Run Time: 01:59:10
Run Pace: 07:21.35 /mile
Run Shoe: Nike Swift Run
|
|
Run: 5.00 mile
Run Time: 00:41:00
Run Pace: 08:12 /mile
Run Shoe: Adizero Sonic (black)
|
2
Pilot Mountain long run, indoor bike...again
Bike: 20.00 mile
Bike Time: 00:55:00
Bike Pace: 02:45 /mile
Run: 23.00 mile
Run Time: 03:28:32
Run Pace: 09:04 /mile
Run Shoe: Adizero XT - 2
|
Run: 3.10 mile
Run Time: 00:27:00
Run Pace: 08:42.58 /mile
Run Shoe: Asics Cumuls 15
|
Bike: 56.00 mile
Bike Time: 02:45:00
Run: 53.20 mile
Run Time: 07:25:42
|
4
lift, ab/core, bike spin
Bike: 10.00 mile
Bike Time: 00:33:00
Bike Pace: 03:18 /mile
|
Run: 6.00 mile
Run Time: 00:50:15
Run Pace: 08:22.5 /mile
Run Shoe: Duramo 8 white/black
|
6
Salem Lake w/87654321, Indoor bike
Bike: 20.00 mile
Bike Time: 00:55:00
Bike Pace: 02:45 /mile
Run: 12.00 mile
Run Time: 01:30:05
Run Pace: 07:30.41 /mile
Run Shoe: Brooks Pure Grit
|
|
Run: 5.50 mile
Run Time: 00:46:39
Run Pace: 08:28.90 /mile
Run Shoe: NB 410 black trail
|
9
Salem Lake marathon long run, core, bike spin
Bike: 20.00 mile
Bike Time: 00:55:00
Bike Pace: 02:45 /mile
Run: 26.20 mile
Run Time: 03:23:11
Run Pace: 07:45.30 /mile
Run Shoe: Duramo #2 lt. blue
|
Run: 2.00 mile
Run Time: 00:33:00
Run Pace: 16:30 /mile
Run Shoe: Asics Gel Window
|
Bike: 50.00 mile
Bike Time: 02:23:00
Run: 51.70 mile
Run Time: 07:03:10
|
11
lift, ab/core, indoor bike
Bike: 10.00 mile
Bike Time: 00:33:00
Bike Pace: 03:18 /mile
|
Run: 6.00 mile
Run Time: 00:51:00
Run Pace: 08:30 /mile
Run Shoe: Duramo 8 white/black
|
13
Run w/tempo, indoor bike
Bike: 20.00 mile
Bike Time: 00:55:00
Bike Pace: 02:45 /mile
Run: 14.00 mile
Run Time: 01:43:00
Run Pace: 07:21.42 /mile
Run Shoe: Nike Pegasus 34
|
14
Lift, ab/core at PF, p.m. Core H
|
Run: 5.00 mile
Run Time: 00:42:20
Run Pace: 08:28 /mile
Run Shoe: Asics Zaraca 4
|
16
Brandt Lake Trail runs, Core, Indoor Bike
Bike: 20.00 mile
Bike Time: 00:55:00
Bike Pace: 02:45 /mile
Run: 19.00 mile
Run Time: 02:30:30
Run Pace: 07:55.26 /mile
Run Shoe: Montrail Rogue Racer (Red)
|
|
Bike: 50.00 mile
Bike Time: 02:23:00
Run: 44.00 mile
Run Time: 05:46:50
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|