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Kira logged 9324 miles.

Last workout almost 2 years ago. Help get them back on track!

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Entries

  1. RUN
    Treadmill 3.3 mi 00:34 10:18 pace

    10:00 warm-up followed by run-specific strength work, .5 mile easy, 1 mile@7.1-7.3 mph, 10:00 cool-down

  2. FIT
    Edwin Warner - Blue Trail 2.3 mi 00:48 20:42 pace

    Hike with Joe

  3. VELO
    Recovery Brick Part 1 15.8 mi 01:00 15.8mph pace

    Free ride recovery spin. Slowly warmed up to sweet spot, then back down.

  4. RUN
    Recovery Brick Part 2 3 mi 00:31 10:26 pace

    Coach told me to "lope," so I tried loping.

  5. RUN
    Hill Yeah! 5K 3.1 mi 00:27 08:39 pace

    New Year's Day race with the family. Very hilly. 3rd AG. Pleased with speed & strength on the challenging terrain.

  6. VELO
    TrainerRoad - Cheaha 15.8 mi 01:00 15.8mph pace

    Easy tempo w 3x:20 sprints

  7. RUN
    Hillwood/West Meade 5.3 mi 00:54 10:07 pace

    Easy-ish. Still sore from Monday's strength workout.

  8. swim
    JCC SCY 2700 yd 00:49 31:57 pace

    My own little workout - variety of strokes, speed, & distance.

  9. RUN
    Treadmill 3.9 mi 00:40 10:15 pace

    Included 10:00 warm-up, 5:00 easy, 3x4:00@7.1 mph w 1:00 recoveries, 10:00 cool-down

  10. RUN
    Jocelyn Hollow 6.4 mi 01:01 09:31 pace

    Lactate threshold intervals of 5 min, 10 min, 15 min w 2:00 recoveries. Kind of brutal but also easier than doing 30 straight min of LT work...

  11. RUN
    Track 6.1 mi 01:00 09:50 pace

    5x5:00 w 2:30 recoveries. Only made the 8:15-8:25 pace window for 2/5 of them.

  12. VELO
    TrainerRoad - Beech 15.8 mi 01:00 15.8mph pace

    Endurance, aerobic spin

  13. RUN
    Brentwood/Oak Hall 10.1 mi 01:40 09:54 pace

    60 min easy/relaxed, 25 min@HMP, 15 min easy/relaxed

  14. swim
    JCC SCY 2400 yd 00:42 31:06 pace

    250 WU, 3x150 kick/drill/swim w fins, 4x300 (25 fast, 75 smooth), 4x75 pull descending, 200 CD

  15. RUN
    Treadmill/General Strength 4 mi 00:40 09:52 pace

    20:00 warm-up, 5x1/4 @5K pace w strength exercises in between, 10:00 cool-down

  16. swim
    JCC Masters 2300 yd 01:00 45:54 pace

    Good workout. Big kick set with fins, then some fast 100s, first all-out in 1:21 then the next 4 in 1:27-1:28. 5 all-out 25s in 15-16 secs w full recoveries.

  17. VELO
    TrainerRoad - Baxter 23 mi 01:30 15.3mph pace

    Pool was closed thanks to an "accident" so hopped on the trainer for a fixed-gear, lower power workout.

  18. RUN
    RC Greenway/Cherokee 6.7 mi 01:08 10:08 pace

    60 min easy followed by 6x:20 pick-ups w 1:00 recovery