Sunday: 5 mile snow/slush run. Sore from Saturday's long run and core work. In the afternoon, I walked through the deep snow with Shara and Lulu on Weekapaug Beachway.
Monday: am-4 miler doing home loops...frigid and cold, nice variations of ups & downs at a solid pace.
pm- 3 miles on the treadmill in the basement.
45 minute spin class at the Y with Gazelle. Very solid workout. Quite an interesting song selection though..we finished up with an interesting 80s song that Gazelle and Boumenot probably used to get down to back in the day.
Tuesday: am- 2500 yd swim at the Y..500 warmup, 10X50 kick, 5X100, 5X100 pull, warmdown
pm-3 miles on the treadmill..23 minutes incorporating 30 second hard segments in every 3 minutes. The run may have been slow, but I still felt challenged.
Wednesday: Chase Hill Beater Workout Wednesday w/Gazelle..8X2 min H/1 min E. With hill climbs and long descents this one really beat me up. On one of the repeats I ended up getting severely "Gazelled" on a downhill..there was just no catching the guy. I really felt this workout, hopefully it will pay off down the road. (7)
 |
| Tough. |
Thursday: 7+ mile recovery run down to the beach and back. Very enjoyable.
Random incident of the run: some dude flipping me off as he drove by.
Friday: approximately 1500 yd (actually a little less) swima t the Y with Gazelle. We were pushing through the workout nicely when we quickly got kicked out of the pool on the account of a thunder storm.
Saturday: 15 mile run from the Westerly Y with Team WTAC (Gazelle, Muddy, Boumenot, & Garvin). Overall, it was a really nice run at a comfortable pace. The only downside to the run were the icy roads that we faced throughout the run. After the run, I picked up a 1000 yd swim at the Y. Felt really good on the roads and in the water today.
Totals:
Run: 7X, 44 miles
Lulu: 0
Swim: 3X, 5000 yds
Bike: 1X, 45 minutes
Core: 0
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