CH Runners

Running => Running => Topic started by: Fred on December 17, 2017, 12:07:58 PM

Title: Sunday December 17
Post by: Fred on December 17, 2017, 12:07:58 PM: AM 80 minute warmup
1 times 21 seconds @ 4:55 mile pace, 1 minute recovery
1 times 26 seconds @ 5:13 mile pace, 1 minute recovery
1 times 8 seconds @ 5:40 pace, 2 minute recovery
1 times 12 seconds @ 5:16 mile pace

Maximum HRs 179, 182, 171, 160

16F road pavement

PM Jog 25 minutes
Title: Re: Sunday December 17
Post by: hot dog eating face off on December 17, 2017, 12:15:09 PM: 5.7 miles, almost all of it running

crunches

will walk some later
Title: Re: Sunday December 17
Post by: Richard21142 on December 17, 2017, 12:38:53 PM: Rowing (30 minutes) plus weights
Title: Re: Sunday December 17
Post by: Handsome Jack on December 17, 2017, 12:53:04 PM: 14 miles. The knee was mostly quiet.
Title: Re: Sunday December 17
Post by: Arrojo on December 17, 2017, 02:31:21 PM: 9 miles, the longest in over two months. Sunny and nice, 27° .
Title: Re: Sunday December 17
Post by: witchypoo on December 17, 2017, 04:08:36 PM: 8
Title: Re: Sunday December 17
Post by: SnarlyMarly on December 17, 2017, 04:24:50 PM: 3000 swim

7mile run
Title: Re: Sunday December 17
Post by: Fast Eddie on December 17, 2017, 08:25:51 PM: 11.5 K. Cold one.

Oh, and 30 minutes of ice skating.
Title: Re: Sunday December 17
Post by: Coyote Mas Loco on December 18, 2017, 07:41:56 AM: Concluded my recovery week with an easy 7.3 miles at Elk Meadow Park, near Evergreen. Rolling trail from about 7700' with a dip to 7500s, and back up to 8100'. Per its name I saw a good sized bull elk at the edge of the meadow about half way through, he was about 4 years old (my estimate) and 30 yards off the trail. It was freakin' cold, but not Alaska cold so not complaining.

23 for the week the build up starts a bit more next week--I'll double it--and will continue up from there.
Title: Re: Sunday December 17
Post by: Ice Cream on December 18, 2017, 08:12:19 AM: 5 mile brisk, hilly walk with DH