Monday: planned was Cycle Box (intervals of cycling and kickboxing) followed by Core Conditioning in the morning/afternoon, and a 6 mile run in the evening. Cycle Box was harder than I remember but I hadn't taken the class in a long time, at that time slot, or with that instructor. It was good. I stayed for Core Conditioning, which might only be 20 minutes, but it is tough! I was surprised that I didn't feel it that day - but I did feel it on Tuesday! In the evening, despite this:
It started thundering as I was just a couple blocks from home! It was slower than I'd like, but it was still 6 miles! I had a hard time maintaining a steady pace and felt all over. I went all out for awhile, then needed a break. The whole run was like that. When I was running, I was going at a pretty good pace, but then I would feel spent and walk.
|
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 1:14:21.6 | 6.11 | 12:10 |
| 1 | 12:21.5 | 1.00 | 12:22 |
| 2 | 11:35.0 | 1.00 | 11:35 |
| 3 | 12:25.7 | 1.00 | 12:26 |
| 4 | 12:03.9 | 1.00 | 12:04 |
| 5 | 12:07.9 | 1.00 | 12:08 |
| 6 | 12:38.4 | 1.00 | 12:38 |
| 7 | 1:09.3 | 0.11 | 10:31 |
I did see some friends along the way:
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| do you see the deer just up past the bend? She didn't let me get much closer, and I don't like how fuzzy the picture gets if I try to zoom in. |
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| That was a lot of geese. I went up and around them, because I didn't want to be hissed at or chased! |
Tuesday: planned and actual - 45 minute cycling class during the day, 40 minute Interval Conditioning class with kettle bells in the evening. Our regular instructor was gone, so IC was a little different - which is okay, just makes me have to work on adjusting and being okay with whatever I get! We used steps, did sets of tricep dips and push ups, and then some rounds of swings. I actually felt like it was less intense, and less work with the kettle bells. It's good to switch things up though, and I know there will be nights that Debra is teaching that I will wish we had workouts like this!
Wednesday: mid-distance run or 8 miles in the evening. After Monday's run, which was very sporadic in pacing, I wanted to be more steady. So, I walked the first tenth of every mile and then ran the rest. Most of the time, I find this works well for me. I still had a few miles that were faster than the others, but I actually kind of like that mile 5 was the fastest. My goal for the run was 1:32, and I didn't miss is by much.
|
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 1:35:51.8 | 8.01 | 11:58 |
| 1 | 12:40.5 | 1.00 | 12:41 |
| 2 | 11:42.2 | 1.00 | 11:42 |
| 3 | 11:59.7 | 1.00 | 12:00 |
| 4 | 11:47.1 | 1.00 | 11:47 |
| 5 | 11:32.8 | 1.00 | 11:33 |
| 6 | 12:00.2 | 1.00 | 12:00 |
| 7 | 11:59.0 | 1.00 | 11:59 |
| 8 | 12:03.4 | 1.00 | 12:04 |
| 9 | :06.9 | 0.01 | 11:45 |
Thursday: again, planned and actual - 30 minute HIIT class in the morning, 40 minute Interval Conditioning class with kettle bells in the evening. The HIIT class was cycling today! I liked this soooo much better than the last couple "random move" weeks. We did approximately 10 minutes on the bike, then we would jump rope for one minute, do a set of kettle bell swings, and a set of push ups. We got through that twice in the 30 minute class (if I remember right). Another sub at IC. I didn't know it, but she teaches the Interval Conditioning class that they over in the mid-day time slot. Again, it was less cardio - but a good strength training class. The moves were different from what we were used to and I never knew which pound kettle bell I wanted to use. I was challenged in a whole new way!
Friday: Rest
Saturday: Water Street Mile 5k in Eau Claire. My goal was a sub-30, but I was doubtful considering the 9am start time! Surprisingly, the temperature wasn't bad - upper 60s/low 70s - but it was humid! I went out fast, like started around 8:15, and really forced myself to slow down in that first mile. Towards the end of the first mile, I was a little over the 9:30/mile I was going for - but hoped it would mean I'd have some in the tank for the end. Mile 2 was hard. First, I stopped at the first water stop right around the mile marker. I had a hard time getting going after this, but was glad I had stopped. Then there was a sort-of big hill that I did a run/walk up. Needless to say, it was a slower mile than the first. When my watched beeped I was right at 20 minutes, so knew I needed a sub-10 mile to have a chance - and that wasn't counting the .1. I kicked it in (maybe a little too soon?) and held a 9:23 for while. Then noticed I had slowed to a 9:33. Then a 9:44. I skipped the second water stop, but did slow to a walk for bit - hoping then I would have one last push. Overall, I was proud of the effort - and my official time was a 30:53. Still currently a top three finish for me. I was 61/125 overall, 25/76 females, and 5/17 in my age group. I don't see the results on their website yet, but they are HERE. My friend's dad was working the race and got these pictures ...
|
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 30:55.7 | 3.14 | 9:52 |
| 1 | 9:31.1 | 1.00 | 9:31 |
| 2 | 10:28.1 | 1.00 | 10:28 |
| 3 | 9:44.3 | 1.00 | 9:44 |
| 4 | 1:12.2 | 0.14 | 8:48 |
Sunday: My friend, her mom, Ava and I headed to the Color Run in the Twin Cities. We walked it and just had fun - as you can see in this post. Let's face it, even if you walk fast, your time will be affected by snow angels in the color stations! It is a happy 5k though!
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So;
17.26 miles of running
and 6 group fitness classes
for a total of 7:06:05 total training time!
That is an awesome week for me! Stuck to the plan to a T!
Plus a fun 5k walk in 1:05ish!
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