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The (Three) Week(s) in Workouts (4/30/12 – 5/20/12)

05/21/2012

Monday
AM Stationary Bike (level 3) 60:00/15.9 miles, Low Plank 3 x 0:60
PM Yoga w/my Girl Scout Brownie Troop 25:00

Tuesday
Ran 4 miles/36:59, Rodney Yee’s Daily Yoga DVD (Energize/Vinyasa) 21:00, Wall Plank 2 x 0:60, Sit-ups w/3 lb dumbbell x 50

Wednesday
Ran 6.25 miles/54:51, Low Plank 2 x 0:60

Thursday
Stationary Bike (Ride in the Park level 10) 30:00/8.3 miles, Upper Body Weights 30:00, Alphabet Abs x 2, Wall Plank 2 x 0:60

Friday
Rest

Saturday
Ran 3.3 miles/30:51, Low Plank 0:60, High Plank 0:60, Calf Raises x 25

Sunday
Stationary Bike (Ride in the Park level 10) 60:00/17 miles, Decline Plank 0:60, High Plank 0:60, Low Plank 0:60

Monday
Ran (soccer field) 3.25 miles/30:10, Hills Repeats x 10 0.55/6:13, Calf Raises x 100, Chair Squats x 100 Low 2 x 0:60, High 2 x 0:60

Tuesday
AM Ran 3.3 miles/30:31, Rodney Yee’s Daily Yoga DVD (Clear it Out/Ashtanga) 26:00, Low Plank 3 x 0:60
PM Gym – Stationary Bike (Hills Plus level 8) 15:00/4.37 miles, Upper Body Weights 15:00, Adductor/Abductor Machines 5:00, Low Plank 3 x 0:60

Wednesday
Ran 4.2 miles/34:41, Rodney Yee’s Daily Yoga DVD (Strengthen the Core) 18:00, Low Plank 0:60, Reverse Plank 0:60, High Plank 0:60

Thursday
Stationary Bike (level 3) 60:00/15.6 miles, Low Plank 3 x 0:60

Friday
Ran 4.75 miles/39:45

Saturday
Rest

Sunday
Pink Ribbon 5K Run 23:11 + Warm-up & Cool Down 1.56 miles/17:55

Monday
Ran 4.15 miles/36:40, Stationary Bike (level 3) 30:00/7.8 miles, Straight-leg Crunches x 50, Low Plank 0:60, High Plank 0:60, Boat Pose 0:60

Tuesday
Stationary Bike (Strength Intervals level 10) 40:00/11.2 miles, Upper Body Weights 30:00, Low Plank 0:60, High Plank 0:60, Boat Pose 0:60

Wednesday
Track Workout 4.25 miles

  • 1 mile warm-up 9:40
  • 2 x 200 (goal 0:56) 0:44, 0:46
  • 2 x 400 (goal 1:52) 1:39, 1:40
  • 2 x 600 (goal 2:48) 2:41, 2:37
  • 2 x 400 (goal 1:52) 1:41, 1:40
  • 2 x 200 (goal 0:56) 0:46, 0:47
  • 1 mile cool down 9:54

High Plank 2 x 0:60, Boat Pose 0:60

Thursday
Rest

Friday
Hill Repeats 4.0 miles/35:49

  • Warm-up 1.52 miles/14:01
  • Hill 0.11 miles x 4 (0:58, 0:59, 1:00, 0:59) + 0.11 recovery (1:00, 1:01, 1:02)
  • Cool Down 1.52 miles/13:40
  • Strider 0.15 miles/1:05

Stationary Bike (Ride in the Park workout level 10) 30:00/8.2 miles, Low Plank 0:60, Boat Pose 0:60, High Plank 0:60

Saturday
AM Gym – Recumbent Bike (Hills Plus level 8) 30:00/7.5 miles, Upper Body Weights 30:00, Low Plank 2 x 0:60
PM Ran w/Jake 4.11 miles/34:05

Sunday
Ran 5.5 miles/50:53

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