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...