| Oct 27-2 |
|
Week 4 of 11 |
| 2014-10-27 |
Rest Day |
|
| 2014-10-28 |
3.92km |
6 run/2 walk intervals — (7:49, 7:35, 7:34, 7:12 = 7:33 avg pace) |
| 2014-10-29 |
Rest Day |
|
| 2014-10-30 |
3.86km |
6 min run/ 2 min walk (7:56, 7:56, 7:37, 7:46 = average pace 7:49) |
| 2014-10-31 |
Rest Day |
|
| 2014-11-01 |
XT |
Did 2 sets of my strength training |
| 2014-11-02 |
3.87km |
6 min run/ 2 min walk (7:51, 7:39, 7:42, 7:35 = average pace 7:42) |
| Total: |
11.65 km |
YTD: 113.32km |
I started this week with a reminder from my coach of the rules of increasing things. The rule is 10%. So if you are running by time, 10% is the most you can increase it by in a week, and if you are running by distance, 10% is the most you can increase it by in a single week. So this week I planned to add an extra lap on Saturday, but there was a problem, the lap length already pushed me from 90 to 96 minutes, so upping time was not an option this week. Instead I decided to add a cross training. Yes you read that correctly. I did cross training! My husband helped me set up a strength training routine that I did once this past week and now will start working on doing it at least 1 time a week and sometimes 2 if I have the time and strength. That still leaves me with 1-2 rest days for when I manage to up my running to 4 times a week instead of the current 3.
| Lunges -left leg |
Lunges -right leg |
Left leg squat |
Right leg squat |
Pushups |
Dumbbel lat row* -left |
Dumbbel lat row* -right |
Seated triceps press* -both |
Triceps dips |
Bicep Curl -both |
