Sunday, November 30, 2014

S0B50K Week 4

This was always going to be a big week. The way my schedule fits into the calendar means that there are some weeks where there are six runs and this was one them.

Monday. Off, a quick 30 minutes on the Bike…shut the front door!

Tuesday. Off, another 30 minutes on the Bike, this time riding along with Zwift which I am beta testing! So far so good!

We Ride a Latte. from Zwift on Vimeo.

Wednesday. 7 miles on the local roads and trails, another good kick in the pants! Hills. trails, Stuart!!!

Thursday. 5 miles. Treadmill. 2 mile warm up, 1 mile hill climb at 15%/3.2mph 2 mile cool down

Friday. 7 miles. Treadmill. Started at 1% increased 1% each mile over first 5, then back to 2% for remaining!

Saturday. Off. 

Sunday. 18 miles was the plan. Headed to local Trailhead with a view to running the first section of the Sean O’Brien course with Becca, best described as wet! We called it after 3.5 miles and 2000’ of climbing and turned around.


Up into the clouds and rain!


I ran another couple of miles after to get to 10 and then another 7 miles on the Treadmill to hit 17 for the day.

So 5 runs 6:44 and 37.08 miles and 2 rides 1:03 and 17:06 miles.

Next week is a step back as the week after I have a Fat Ass 50k so some time off my legs will be a good thing!


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