Thursday Track

My training plan called for a the following:

Warm-up: 20 min and stretch followed by 5-10x accelerations,
Main set: 35-40 min steady at Hr#2-3, a tempo run at 1/2 Marathon pace/effort. Best done off road,
2x30-40rep of all drills if not performed on Tuesday or planned for Friday,
Cool-down: 15-20 min and stretch.


Off Road?

Well OK. We did the warm up and the accelerations. The main set for me was 23 x 400 with no recovery between sets. I was in the 1:40-1:48 range for the 400s (6:40 - 7:12 minute miles) which is about right for my 1/2 marathon pace. GS and Nemo had a few more laps to get to 40 minutes. I thought it would be terribly boring but it didn't turn out too bad. We skipped the drills but did a little cool down. I never seem to do drills anyway. I'm not really sure I even know what they are.

We have some wet weather today so an outdoor ride didn't happen. I got a 60 minute spin at Life Time in the evening. It wasn't much but I was moving.

Stats
9 mile run (intervals)
Spinning (60 minutes)
155 lbs