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Sep 13 Strength and Fitness: The 401K for Your Body
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Log

Date Distance Time Pace Comments Action
10/18/21 9,390m 40:00.0 2:07.7

MONDAY EZ 3:30 BUILDS (base: 19,2:09) hrCap 144

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10/17/21 1m 0:00.1 1:40.0

SUNDAY *** BIKE 23

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10/16/21 1m 0:00.1 1:40.0

Saturday *** LIFT 22/47 — after travel from PHX

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10/15/21 451m 2:00.0 2:13.0 View workout
10/15/21 445m 2:00.0 2:14.8 View workout
10/15/21 700m 2:51.9 2:02.7 View workout
10/15/21 4,100m 14:24.7 1:45.4

6x500/2:00+:10; 400,300,250,150/2:40-:20

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10/15/21 1,769m 7:14.7 2:02.8 View workout
10/15/21 1,015m 4:23.9 2:10.0

FRIDAY SIV 6x500, 400, 350, 300, 200

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10/14/21 1m 0:00.1 1:40.0

THURSDAY ***REST2.5(drive LaQuinta to Scottsdale)

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10/13/21 908m 3:48.8 2:05.9

20s cool down 22,2:01-20,2:06-18.2:09-16,2:12

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10/13/21 2,322m 10:00.0 2:09.1

18,2:09.5

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10/13/21 3,513m 15:00.0 2:08.0

19.5,2:08.5

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10/13/21 8,274m 35:00.0 2:06.9

WEDNESDAY *** EZ tempo 4minBUILDS 19,2:10

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10/12/21 1m 0:00.1 1:40.0

TUESDAY *** Hike and WALK in Joshua Tree Nat’l Park (14,000 steps)

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10/11/21 945m 4:00.0 2:06.9 View workout
10/11/21 1,400m 6:00.0 2:08.5 View workout
10/11/21 1,856m 8:00.0 2:09.3 View workout
10/11/21 2,323m 10:00.0 2:09.1 View workout
10/11/21 2,780m 12:00.0 2:09.4

MONDAY *** ROW & LIFT 40 min, 20 sets: row 18,2:10 and slightly faster FORM!!

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