Friday, April 19, 2013

Muscular Endurance Week 4

After a break week last week (break as in, the workouts weren't as focused on muscular endurance, not break as in easy, especially considering Team B's fun, hard weekend), we hit it hard again today. This was the same workout we did two weeks ago: warm up, spin up, four 11-minute intervals, sprint. I didn't wear an HRM today, but I know my HR was quite high, at least during the final interval.

4-18-13: Tempo; sprint: 708W
4-16-13: 11, 11, 6.5, 2; sprint: 710W
4-04-13: 11, tempo, 11, tempo; sprint: 694W
4-02-13: 11, 8, 8, 8; sprint: 684W
3-28-13: 10, 5.5, 6, 8.67; sprint: 714W

After Tuesday's class, I went to Anna's house for a little birthday celebration with her neighbors (family Jennifer, David Sr., David Jr., Caitlin, and Jonathan) and friends (Patrick and Robin). I also took a 3-mile walk at lunch -- it was a beautiful day!

Wednesday I ran to Kroger for some essentials (milk and eggs), and because it was a Mega Sale, a few nonessentials too (cereal).

Kroger Trip (4-17)
Item (Quantity)  
Regular Price 
Sale Price  
Final Price  
*Almond Milk (2)3.14
2 x $0.55/1 MQ $4.88
Coke Zero liter (2)1.49
2 x $0.99/1 MQ$0.02
*Pampers wipes (2)2.49
2 x $0.50/1 MQ
Pineapple (2)3.99
*Lucky Charms4.252.99$0.50/1 MQ
Totals: 10 items$29.46$18.24$6.08 in MQs,
*$5/5 Mega Sale
+$0.92 tax
$8.08 total
(saved $21.38,
or 73%)

Then I rode the following route, which took me forever and a day considering that I left from and rode through Cool Springs at 5pm.

I did, however, find a great new neighborhood, Cedarmont Farms, that I would love to run through because it is huge, hilly, and sparsely traveled.

Thursday's ride at T's was all tempo for me. My legs were toast, but I'd have been willing to do at least two of the efforts. Todd said to keep it tempo, and I had my HRM, so I stayed right at tempo and loved it. It was exactly what I needed. My sprint was to 708W.

Thursday's post-ride dinner.

We are racing this weekend at the Sunny King Criterium and the Foothills Road Race, and I can't wait to get  out on the road with some of the big girls in my sport.

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