Training week in review

week 1 of training for the keys 50 miler is in the books - here is the overview:

Mon - 4.5 easy miles - 35:00 - ran with Sean befreo TNT swim practice

Tues - 8.2 easy miles - 1:05:00 - did a loop around my neighborhood and downtown - nice easy pace, controled breathing - no stress.

Weds - 1.5 hrs spin - took 45 min spin class at Y and stayed on another 45 minutes to continue to spin the legs out.

Thur - 8.2 miles - 1:01:00 - same loop as Tues - 2 mile warm up, 4 mile tempo, 2 mile cool down - felt great on the tempo sections

Fri - 1 hr spin on WOT - get the legs ready for the weekend

Sat - 10 miles - 1:13:00 on the trail before TNT workout - steady controlled run(it was dark)first mile was 8 min, then down to 7:30 for a few miles, 7:20 for a couple, 7:15 for a couple, then back up to around 7:45 - run felt great

Sun - 15 miles - 1:55:00 - at Lake Louisa - on trails and roads in the park. Run felt pretty easy with no a lot of effort. Last mile was under 7:00 pace.

Total - 45.9 miles and 2.5 hours of spin class. Also, one weight lifting day (need to add a couple more) and one abds/stretch day (need a couple mroe of those too).

This week we increase a few more miles