After a bit of experimentation I have settled on a bike ride for Monday’s cross-training. It will serve two purposes, to flush out my legs after the weekend’s long run and a bit of cardio. I intend to match the bike distance to my previous weekend’s running distance.
So without further ado….
Monday…16 km on the stationary bike.
Tuesday… 10 km total, 2 km warm-up, 5 km at ~5:10 min/km, 3 minute walk break then 3 X 2 minutes at ~4:42 min/km with a 90 second walk break in-between and one final two minute interval at ~4:24 min/km; finished with a 5 minute cool down.
Wednesday… 20 minutes of yoga.
Thursday… ~6 km total, 1 km warm-up, 15 minutes at 11 min/mile, 10 minutes at 10, then 5 minutes at 9 all at 4% incline; finished with a 5 minute cool down.
Friday… ~1 km of snowshoeing.
Sunday… 17 km run at ~6:45 min/km.
Good week overall, long runs going well, speed work on track.
Almost time for some new kicks.
Until next time,
One foot in front of another