MY 9 + 9 PLAN

My plan the Wednesday 9+9 Plan, has nothing whatever to do with taxes, Herman Cain or any other idiotic pretender, or politician.  We are talking fitness here and it goes like this:   

PT Today

W60, X40

SRBike 36/9.15 miles

TRun 90/9.20 miles

GET IT?

9 miles on the bike

+

9 miles on the treadmill

Try that once a week and you'll gain

PERSONAL Health and Fitness!

Born to, Live to, Got to...RUN.

PT Today

X75

SRBike 32/8.35 miles

TRun 62/6 miles

SRBike 32/8.67 miles

ISLAND TIME & BACK

Survived the island of Oahu, state of Hawaii, city of Honolulu and beaches of Waikiki.
yeah I know, tough duty. Catching up on the workouts, beginning with Wednesday January 25 through today, the 30th.

 25

PT

77x, 42W

TRun 90/9.4 miles/medium long & medium strong.

SRBike 45/12 miles

Travel day to Hawaii

26

PT/Hawaii

75X

SRBike 20/5 miles

TRUN 60/6.1 miles

SRBike 42/12 miles

Hot and humid no fan

or air in the fit center.

27

PT/Hawaii

50X, 40W

TRUN 20/20/20/ 6.21 miles

SRBike 20/20/20 16.75 miles

Alternating the treadmill and cycle.

Walk 15

Walk 42

28

PT/Hawaii

77X

TRun 55/5.55 miles

SRBike 77/20.5 miles

Walk 60 barefoot: beach/path

Walk 15

53 miles for the week

905 total minutes.

Travel day back to the mainland.

29

PT

LONG RUN

TRun 158/15 miles: pace 10:32/HR 108

Swim 12/480 yards

30

PT

75X, W30

SRBike 35/9.15 miles

TRun 62/6.33 miles

SRBike 32/8.5 miles

VALIANT

VALIANT: Of valor, courageous and bold.

The journey to become valiant includes many battles; won and lost. 

 Staying the higher road, enduring the pain and sacrafice,

focus and determination will get you there.

Become Valiant.  

PT Today

75X

TRun 63/6.6 miles

SRBike 65/17 miles

4 MORE DAYS

Roadrunner: Version Detroit

 This roadrunner, (me actually) has been keeping mostly of the roads, streets and trails lately.  I have grown comfortable with the good old treadmill.  Avoiding the cold and weather and getting in some kickass workouts.

 Friday January 20-Monday January 23, 2012 

20

PT

60X, 30W

SRBike 60/15.75 miles

TRun 62/6.7 miles

21

PT

75X

SRBike 67/17.25 miles

TRun 60/6+miles

(50 miles for the week)

(908 minutes bike and run)

22

PT

LONG RUN DAY

TRun 160/15 miles

That's 2 hours and 40 minutes.

15 miles

(new PR for treadmill run distance)

average pace 10:40

average HR 115

23

PT

75X, 40W

TRun 62/6.33 miles

SRBike 46/12 miles

TREADMILL DRILL:

DESCENDING PACE

3 minutes at 7.0 mph

3 minutes at 6.9 mph

3 minutes at 6.8 mph

3 minutes at 6.7 mph

3 minutes at 6.6 mph

3 minutes at 6.5 mph

3 minutes at 6.4 mph

3 minutes at 6.3 mph

3 minutes at 6.2 mph

3 minutes at 6.1 mph

 5 minutes at 6.0 mph 

5 minutes at 5.9 mph

5 minutes at 5.8 mph

5 minutes at 5.7 mph

5 minutes at 5.6 mph

5 minutes at 5.5 mph

2 minutes at 5.0 mph/cooldown.

total  62 minutes: 6.33 miles

Super workout I will do it again someday...

Catching Up...

Beep Beep

Saturday Jan 14-Thursday Jan 19

14

PT

75X

SRBike 73/18.4 miles

TRun 52/5.25 miles

Walk/Hike towards Mission Peak: 94minutes

15

PT

Long Run: 155 minutes: 13.72 miles

Road 100+55 Treadmill

110 & 123 HR averages

SRBike 25/6.73 miles

180 minutes or 3 hours total

16

PT

80X, 40W

SRBike 60/15.6 miles

Run 63/6.2 miles

18road+45treadmill

17

PT

85X

SRBike 67/17 miles

TRun 63/6+miles

18

PT

W15

SRBike 45/11.5 miles

TRun 66/7+miles

19

PT

X50

TRun 60/6.4 miles

SRBike 55/14.1 miles

Today 140 consecutive days running

Just Give Me Two Hours

Today's PT

70X, 35W

SRBike 63/15.33 miles

TRun 60/6.33 miles