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Short Sweet Training by the Numbers

March 16, 2010

I’m pressed for time this week which means I need to make my work-outs really count.

Monday lunch hour treadmill run and killer core workout:

10 min warm-up at 6.4 mph, 1 min at 2-3-4-3-2 percent grade (no recovery in between), 1 min at 6.2 mph,  10 min at 6.5 mph, 1 min at 7 mph, 1 min at 7.5 mph, 1 min recovery walk. Avg HR: 156, Max HR 175.

For those who think in minutes per mile, 6.4 mph=9 min 20 sec per mile, 7.5 mph=8 min mile

“Lunch” hour continues with 13 minutes of core contortions and leg flailing, glute spasms and plank derivatives including my TeamCarboRocket Plank ™ where the victim resembles a sea-star standing on its side. Short break in the middle of the core workout for 3 x cat/cows.

Monday after work:

“Hour of Power” road ride in the foothills of the Catalina Mountains. See for details about this workout. Avg HR: 140, Max HR: 165

Tuesday morning workout (and exactly 12 hours later):

“Hour of Power” reversing the course, but still hilly. The tailwind makes this an excellent dawn ride and a great start to the day! Avg HR: 144, Max HR: 168

One Comment leave one →
  1. March 16, 2010 5:14 pm

    Crazy Mary! You’re kickin butt.

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