Rick
Jog 300, RP 300, Jog 200, RP 200, Jog 100, RP 100, Jog 400 x 2. Break in-between sets.
- Site:
- http://1MileNation.com
- Miles:
- 112 total / 0 in 2012
- Goal:
Thief River Falls Triathlon, Finley 5K, ND Prairie Rose State Games track meet
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Rick logged 112 miles.
Last workout almost 2 years ago. Help get them back on track!
Entries
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RUN
good Track Run 2 mi 00:14:00 07:00 pace
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RUN
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RUN
good Finley Route 2.64 mi 00:20 07:25 pace
Okay run, stiff west wind going out of town to the cemetery & back into town. Legs a bit stiff, think its due to being so cold today out there. Just didn't feel too loose, but still had adequat... read more
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RUN
3 mi 00:21 07:00 pace
Easy run for 3 miles, doing a 1.5 mile loop around Hope.
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RUN
Spartan-Makers Route 2 mi 00:13:00 06:30 pace
1/4 mile easy intervals mixed with 20 KB Swings after each one. 8 intervals of each total today. Very happy with my 1/4 mile 'easy' pace feeling as fast as a 1:40 split.
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RUN
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RUN
great 200m interval trials 2 mi 00:14:00 07:00 pace
Speed interval day, 200m at race-pace feel, jog back 200m to do again. Did this 8 times.
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RUN
good Indoor Hallway Run 3 mi 00:22 07:19 pace
First day of track practice, 3 x 1500m at easy-medium pace, good break-in workout for the first day. Ran it inside due to inclement weather and to try and keep kids healthy.
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RUN
good Base & Back 3 mi 00:23 07:40 pace
Ran out to the old Air Force Base radar station west of town, its about 1.5 miles out. 1.55 actually from my house. 4-way stop on the way back was exactly at 3.0 miles. Interesting to see the eleva... read more
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RUN
good Finley Run 2.23 mi 00:17 07:42 pace
Ran through the wild, wicked streets of Finley. Soggy feet included. Mainly wanted to see the differing elevation data points of various places throughout town using my new Garmin Forerunner.
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RUN
good Cemetery Run 2.21 mi 00:17 07:32 pace
First run with the Garmin GPS Forerunner 205 unit. Ran the first 1.75 miles easy, then 1/4 mile hard, and the rest for a cool-down easy jog.
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RUN
good Home to Cemetery & Back 2.25 mi 00:16 07:06 pace
4 minutes easy, 4 minutes Tabata intervals, turn around & repeat! Temps in the 30's felt like 50 out!
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New blog is up on my VWC protocol workout from Saturday, and many other things, at http://1MileNation.com this morning.
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did the Viking Warrior Conditioning, 15:15 Kettlebell Snatch VO2 Max protocol for 80 sets (40 minutes) on Saturday. Back: sore. Upper Back/Shoulders: even more sore. State of Mind that I passed the... read more
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RUN
great Treadmill Run 3 mi 00:21 06:49 pace
.3 mi @ 8.0, .3 mi @ 10.2, .2 mi @ 8, .2 mi @ 10.2 = first mile, same speeds for 2nd mile, 3rd mile was .25 @ 7.5, .25 @ 10.2, .25 @ 7.5, .25 @ 10.5. 1.5 miles easy, 1.5 miles hard for a total run.
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FIT
great Cross-Country Ski Machine 4.6 mi 00:20 04:20 pace
An "Oldsmobile 4-4-2" workout: 4 minutes easy, 4 minutes Tabata, 4 minutes easy, 4 minutes Tabata, 2 minutes easy, 2 minutes Tabata.
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FIT
great Kettlebell Workout 00:20
20 minute KB Clean & Press workout with #40 k-bell. Done in Tabata interval style of 20s work, 10s rest per side, continuously alternating sides every 30 seconds. 5 reps/side = 200 reps total ... read more
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RUN
great 40/30/30 Run 2.5 mi 00:18 07:05 pace
Finally back on the 'mill today for a run. Felt better than I expected it to, and I owe that to the kettlebell power workouts I did in place of my running lapse. The Run: .4 miles @ 8.0, .4 miles a... read more
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RUN
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VELO
good Recumbent Bike 7 mi 00:19 21.7mph pace
Did a 7 mile ride after the 1.5 mile hard run on the treadmill, mainly as a cool-down and easy ride to just move my legs a bit today. Long day of work for a speech meet today, I just needed to be a... read more
Rick
