Monday - Mar 19 & Others (Jason)

Quick recap from the past few days. Saturday, my friend Bob invited me out for a run, promising 5.5 miles. Turns out, he's not in the greatest of shape these days. I did 5, he and our other friend Erik did 3.5. I did a nice easy warmup with them at 13min miles, then took off for about a mile and a half at around 8:15 pace (that's 7.2 pace for those treadmill folks), then walked for a while back to the others and stayed with them until there was a mile and a half left on the bridge. I got my heart rate up pretty high and had a tail wind, but running at 7:00 pace for 1.5 miles was like heaven on earth compared to the 10+ minute pace from earlier in the week. Total of about 5 miles when all was said and done.

By the way, running in the sunshine, outside is SO the way to go. That was simply heaven.

Flew back on Sunday, helped Sarah shovel out her car, then came back and had lunch. Before going out to dinner with Steve and his oh-so-understanding wife, Roxanne, I managed to hope on the trainer for a 40 minute interval workout.

This morning I did a 15 minute core workout. Tonight after class, I hoped on the bike for an hour from 8 to 9pm.

10 minute warm-up spin
3 x { 5 min - fast spin 95rpm approx. 20.5mph
      5 min - harder gear at 92-95rpm approx. 22.5-23.5mph
5 min recovery spin
4 min (1 left, 1 right)
1 min fast spin
5 min - hard gear, build from 22 to 24 mph
5 min warm down

Avg Speed 20.1mph. Definitely whipped afterward, but that's a good thing.