The Week That Was

Monday: spinning intervals (set of 8)
Tuesday: 1.0hr. run (zone 2)
Thursday: 5 mile Turkey Trot! (zone 4)
Saturday: 1.0hr. run (zone 1)


That zone 4 on Thursday might be zone 5a - hard to know, as the running weather was perfect (in Philadelphia - it was a week of highly worthwhile but demanding travels). I think the heat and humidity of my usual running in Cayman makes for a higher heart rate when at lactate threshold.

The Week That Was

Tuesday: spinning intervals (set of 11)
Wednesday:  0.7hr. threshold run (10 minutes warm up, then upper zone 4/zone 5a, then 5 minutes zone 3)
Friday: basic upper body (+ minor legs) weights + 0.5hr treadmill run (zone 1 on pace and RPE)

The Week That Was

Monday: spinning intervals (set of 10)
Wednesday:  0.7hr. threshold run (10 minutes warm up, then upper zone 4/zone 5a, then 10 minutes zone 3)
Friday: 1.0hr. treadmill run (zone 2 on pace and RPE)

Traveled to Toronto on Thursday to be guest at a wedding on Friday. Much socializing Friday and Saturday. Returned to Cayman on Sunday. If I manage to put in a reasonable aerobic workout today then the net effect of the past week on running fitness would be close to flat - good enough!

In the News: Wednesday Night Run Club

Wednesday Night Run Club has a great write-up in the Caymanian Compass

Our relay team features prominently (thanks, Jacqui).

The Week That Was

Monday: 1.0hr. spin (HR ceiling 140)
Tuesday:  basic upper body (+ minor legs) weights + 0.5hr treadmill run (HR ceiling 145)
Wednesday:  0.65hr. threshold run (15 minutes warm up, then upper zone 4/zone 5a) - short WNRC route
Thursday: spinning intervals (set of 8) + 0.5hr. spinning (HR ceiling 140)
Saturday: 1.0hr. treadmill run (zone 2)

Sunday I volunteered at the Cayman Islands Triathlon as Run Course Coordinator. It was a great day. My congratulations to the participants and my thanks to the many enthusiastic volunteers, the generous sponsors, and the diligent Race Director Paul Schreiner.