Today: 60 minutes Spinervals 34.0 "Super High Intensity Training" AHR 144 | MHR 164 535 kcal, 25% fr. fat

I am re-hauling the blog! Check out the new site at http//legalb.wordpress.com :)

Tuesday, Apr 13 - 11km easy run
Monday, Apr 12 - ressstt
Sunday, Apr 11 - 1:45 on the bike (Spinervals Endurance Booster) + 15 min run off the bike
Saturday. Apr 10 - 5K race + new PB! whoop

Sunday: 10km accelerating every km
Wednesday: 10k run

Today: 30 min swim (600m w/u + drills & c/d)

+ 30 mins strength strength training

Barbell squats: 2 x 20 @ 20/30 lbs
Leg press: 2 x 15 @ 130/150 lbs
Hip abductions: 2 x 20 @ 70 lbs
Hanging knee raises: 2 x 20
Lat pull downs: 2 x 20 @ 60 lbs
Cable rows: 2 x 20 @ 40 lbs
Calf press (left): 2 x 20 @ 70/90 lbs
Chest press: 2 x 15 @ 30 lbs

60 mins bike (Spinervals Threshold Sufferfest)

Workouts lately that I can remember (exam time!)...

Tuesday: 11K w/ 8 x 1000m @ tempo w/ 1 min rests
Sunday: 15km medium long run
Saturday: 10km w/ some hills

15 minute w/u jog on the track

weights..

Barbell squats: 2 x 20 @ 25 lbs
Leg press: 2 x 20 @ 130/150 lbs
Chest press: 2 x 15 @ 12/15
Cable rows: 2 x 15 @ 40 lbs
Lat pull downs: 3 x 15 @ 45/60/60 lbs
Hanging knee raises: 2 x 20
Single leg squats: 1 x 10 @ 30 lbs
Bosu squats: 1 x 15 @ 30 lbs
Hip abductions: 2 x 20 @ 90 lbs
Hip adductions: 1 x 20 @ 70 lbs
Calf press (left only): 2 x 20 @ 70/90 lbs

20 mins bike
15 mins warm up jog

4 x 1000m repeats @ 4:30

10 mins c/d

My body ate some lactic acid for lunch today! Another awesome workout where everything just went right. The sun was shining, temperature was perfect, and I just felt like going and going. :) Perfect day for a brick workout! And why not throw some hills in too? I was mentally prepared for 18km, but schedule said 14km, sooo I split the difference and did 40 minutes w/u on the bike + 80 mins run (14km).

40 Minutes Spinervals Endurance Booster (15 mins steady state + 15 x 1 min alternating high resistence/low cadence and high cadence/low restistence + recovery)

I had the pleasure of running with GPS today! It's been almost a month now since by 305 bit the dust. Mark was working so I borrowed his- maybe running without a GPS has been good for me because I was cruising relative to my old 'easy' pace. There is a lot to be said about just listening to your body and going with how you FEEL rather than what a watch is beeping at you.

1 | 5:36
2 | 5:26
3 | 5:30
4 | 5:28
5 | 5:32
6 | 5:47 (hills started here :))
7 | 5:53
8 | 6:07
9 | 5:43
10| 5:46
11| 5:49
12| 5:48
13| 5:33
14| 5:51
14.0km | 1:19:56 | 5:43min/km


It feels sooo good to be back to a point where I am not rehabbing my knee but actually working on speed!! My legs felt really strong today, even when I hit the big hill at 7km. My body munched on that lactic acid and there was no puking! Not even close. Felt great.