Monday, November 05, 2012

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.


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