April 20 - April 26

WEEK 4
(total running miles =  @20 miles)

M o n d a y

Insanity - Pure Cardio

I LOVE this workout.  It is one of the harder regular Insanity videos but I love that you move through 12 different exercise for 1 min each without any water breaks.  You simply take breaks when you need but then get right back into it.  For some reason this sits well with me.  Doing intervals is so much harder mentally for me.


T u e s d a y

Tempo Run - 6.36 miles 
Royal Pine to Briargate Pkwy to dirt trail along Briargate to Lexington and home
43 F . real feel 40 F .  Sunny

2 mile warm up, 3 miles of tempo, 1.5 mile cool down

Split	Time	Distance	Avg Pace
Summary	52:04.0	6.36	8:11
1	9:16.9	1.00	9:17
2	9:03.5	1.00	9:03
3	6:58.7	1.00	6:59
4	6:44.8	1.00	6:45
5	6:50.3	1.00	6:50
6	9:36.3	1.00	9:36
7	3:34.7	0.36	9:49

Today's run was great.  I was running at great pace for a tempo run and felt good the entire time.  I did enjoy running on the dirt trail that

Min Elevation - 6,665 ft
Max Elevation - 6,997 ft



W e d n e s d a y

Insanity - Cardio Power and Resistance


T h u r s d a y

Speed Workout - 2 miles warmup, 2 miles tempo hard, 1.5 miles cool down

This was probably one of my fastest shorter tempo runs.  Of course my watch died right as I was starting my first tempo mile.  I am guessing that I was running somewhere between 6:25-6:35 per mile for the 2 mile tempos.  Great run.

F r i d a y

Mountain Biking - 1 hour on the Falcon Trail


S a t u r d a y

Long Run - 8 miles
Pine Creek wide loop up to Research
70F . Partly sunny

Min Elevation - 6,665 ft
Max Elevation - 7,006 ft

Split	Time	Distance	Avg Pace
Summary	1:08:26.3	8.06	8:29
1	1:08:26.3	8.06	8:29