It was a freezing cold box of drink and energy mixes and an awesome technical shirt (that is not too big!) - plus a hand-made card!
Merry Christmas Everyone!
|Fastest 500 m||2:49 |
|Longest Run||11 km |
|13.02 km |
|16.55 km |
|End of Month Weight||263 lbs.||255 lbs.||248 lbs|
|Sent:||Tuesday, November 16, 2010 10:49:37 AM|
|Subject:||Week 7: Tues|
6ish miles total 1.5 mi wu + 10x400M @ *3K w/3 min recovery between sets (walk or jog lightly, do not stand still or your legs will get tight) + 1 mi cd
*Let’s see if you can pick up the pace a couple sec from last week. 10 will be tough, but oh how strong they are going to make you. Next week is recovery week so let’s make the best of these this week!+ weights
As per your note, I ran it like there was an ambulance waiting for me at the end of the interval … no cool down waiting, no tomorrow waiting, no saving myself for my virgin bride. And I hope I passed the audition.
Compared with last week:
|Sent:||Tue 11/16/2010 1:12 PM|
|Subject:||Re: Week 7: Tues|
THAT'S MORE LIKE IT, baby!!!!! I like your HR up like that! No virgin bride is safe with you, speedy!! Looks like we'll be adjusting some numbers after your next recovery week :)!
Certified AFAA Personal Trainer and RRCA Running Coach
Check out: http://runwithjill.blogspot.com/