Weekday workouts

nfarris79
on 7/15/14 12:31 am, edited 7/16/14 11:03 am - Germantown, MD

RNY on 04/13/11

Monday: rest day

Tuesday: 5.5mi am run, pm 4.5 mi trail run

Wednesday: 9.4mi marathon group speedwork (1.5 mi pre-warmup, 1.25mi warmup, 4x800 with strides/4x400 with strides/ 4x800 with strides, 1.25mi cool down)

Thursday: rest day

Friday: TBD

First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.

danslillady
on 7/15/14 5:02 am

Monday: 4 miles run

Tuesday: speed work (1 mile warm up, 4 x 800m with 400m recovery, 1 mile cool down)

Wednesday: off

Thursday: 5 miles run

Friday: Tempo (1 mile warm up, 3 mile tempo, 1 mile cool down)

HW: 274 SW: 241 CW: 149 --- 5'6 (Surgery date 11/26/2013)

billmacc7
on 7/15/14 12:43 pm - MA

Monday-50 minute Spin Class

Tuesday-3 mile run

Wednesday-Rest

Thursday-50 Minute Spin Class

Friday-4 mile run

Yours in WLS Journey,

Bill Mac

MacMadame
on 7/15/14 2:22 pm - Northern, CA

VSG on 09/24/08

Monday: Rest day

Tues: Track - got in 4 miles!

Wed: Lap Swimming, hope to do 2000 yards

Thurs: not sure, Spin class for sure but might do a trail run too

Fri: Group Strength class

HW - 225 SW - 191 GW - 132 CW - 122
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