New Decade. New You.

Workout:

• Type: Run
• Date: 12/13/2011
• Time: 06:17:41
• Total Time: 00:30:57.59
• Calories: 437
• Distance: 3.5 miles
• Average Pace: 8:50.97/mile
• Max Pace: 7:01.05/mile
• Ascent: 331.98 ft
• Descent: 332.37 ft

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Workout:

• Type: Cycle
• Date: 12/10/2011
• Time: 07:00:00
• Total Time: 1:30:00.00
• Calories: 824

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Workout:

• Type: Run
• Date: 12/09/2011
• Time: 05:47:07
• Total Time: 00:30:10.93
• Calories: 446
• Distance: 3.5 miles
• Average Pace: 8:37.24/mile
• Max Pace: 7:08.57/mile
• Ascent: 324.86 ft
• Descent: 360.74 ft

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Workout:

• Type: Run
• Date: 12/07/2011
• Time: 12:00:00
• Total Time: 00:31:02.00
• Calories: 438
• Distance: 3.5 miles
• Average Pace: 8:51.76/mile

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On the indoor trainer after ST.  Using new pedals and some wedges under my cleats to correct some inefficiencies in my pedaling.  Pedals are wider (farther away from the crank) to allow my knee to travel straight up and down vs. on an angle.  Definitely worked some different muscles today.

Workout:

• Type: Cycle
• Date: 12/05/2011
• Time: 06:00:00
• Total Time: 00:40:00.00
• Calories: 366

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I only had an hour this AM, so 20 min of ST and 40 min cycling on the indoor trainer.

Workout:

• Type: Strength Training
• Date: 12/05/2011
• Time: 05:30:00
• Total Time: 00:20:00.00
• Calories: 145

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Working back into running form. Used this as a “long” run this week. Felt good overall.

Workout:

• Type: Run
• Date: 12/04/2011
• Time: 08:30:14
• Total Time: 00:42:12.42
• Calories: 692
• Distance: 4.78 miles
• Average Pace: 8:49.56/mile
• Max Pace: 6:28.37/mile
• Ascent: 580.73 ft
• Descent: 613.85 ft

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Workout:

• Type: Strength Training
• Date: 12/04/2011
• Time: 07:00:00
• Total Time: 00:30:00.00
• Calories: 217

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Some is better than none. :). Focus on core and running form before my flight. Will hit the stretching and more ST this evening at the hotel. U

Workout:

• Type: Strength Training
• Date: 11/30/2011
• Time: 06:00:00
• Total Time: 00:20:00.00
• Calories: 145

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Easing back into running.  Short easy run with 8×20 second strides.

Workout:

• Type: Run
• Date: 11/29/2011
• Time: 06:35:05
• Total Time: 00:30:45.38
• Calories: 435
• Distance: 3.5 miles
• Average Pace: 8:47.09/mile
• Max Pace: 5:22.87/mile
• Ascent: 455.35 ft
• Descent: 439.18 ft

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