SATURDAY SEVEN

RUN: 7 MILES// 1:33/AVE PACE-13:48/ 1 PIT STOP

Cool and grey morning about 50. I took Dakota. I felt pretty good. I was doing a 5:1 ratio at the start in the middle I just ran and lost track of the ratio then getting tired legs at the end switched back to the ratio. I made a mistake in watching my pace and trying to stay in the 12 minute range and pushed at times rather than a long slow run. Felt good about this morning . Tomorrow it is supposed to be raining so I guess I'll be spinning.

This week I want to continue training for Galena but back off a little for Rockford.


7 DAYS ROCKFORD
21 DAYS GALENA

MUSHROOM COMBINATION

GRASS CUTTING: 45 MIN
TREADMILL: 15 MIN
STAIRCLIMBER: 15 MIN.
ELLIPTICAL : 15 MIN.


I'm not sure what that all adds up to but thanks to mushrooms for lunch and getting the trotts it was quit the combination. My legs were tired. Again flexibility!!!!!!!!! Looking to the week-end Saturday run 1-2 hours. It's supposed to rain on Sunday so it might be a spinning day. Again flexibility!!!! When planning your training always use pencil.

CYCLE-RUN BRICK

CYCLE: 30 MIN./ RB/ 6.0 MILES
RUN: 25 MIN / 2 MILES

Only 10 days until Rockford. I did the bike first -it is more challenging than the other way. My legs always feel so heavy. I did keep up a fairly good pace. Getting really nervous about the unknown territory of the duathlon. After the first one I will feel alot better.

UNSCHEDULED REST DAY

ZERO!!!!!!!!!

I was hoping to run today but as usual nothing is etched in stone until it happens. Nice day 50-60. But all out of time. Worked late- Lauren DE- just no time.

TONY AND THE ROCK

SPINNING: 1 HOUR 15 MIN/ AVE HR 131/ MAX 165

It was one of Tony's tougher work-out. No real recovery periods. Excellent endurance with a few intervals. I went early to get a bike but on such a nice evening everyone was outside. SO I had a nice long warm-up.

WATERFALL GLEN

CYCLE: MTB /1HR 10 MIN/ EASY 10 MILES

Cor and I went to Waterfall GLen for the first time. We both loved it. Biked fast at first then about half way slowed down to enjoy. It would be a great run to do, I'd like run it before Sanfrancisco.