March 2–8, 2013: Days 27–33, Bike, Run, Strength, Run, Bike, Run, Strength, Rest

March 2–8, 2013: Days 27–33, Bike, Run, Strength, Run, Bike, Run, Strength, Rest

The last time I published a similarly titled post I was letting you know about an injury and my upcoming span of off days. Not this time. That is, no injuries here! I’m just taking these days off blogging about my adventures. Thus, please find my plan below for days 27 through 33 out of 56 of Hal Higdon’s 10K Novice Program.

Time: Varied

Shoes: Brooks Ravenna 3

Music: Varied

  • March 2, Day 27: Bike (recumbent): 50 minutes
  • March 3, Day 28: Run (elliptical): 60 minutes
  • March 4, Day 29: Strength
  • March 5, Day 30: Run (elliptical): 45 minutes
  • March 6, Day 31: Bike (recumbent): 40 minutes
  • March 7, Day 32: Run (elliptical): 30 minutes + Strength
  • March 8, Day 33: Off

Oh, and I’ll most likely be doing some recreational swimming as well. And, of course, things might change a bit especially days 27 and 32. See you next Saturday, March 9!!! :-D

February 23, 2013: Day 20, Bike

Bike

This was day 20 out of 56 of Hal Higdon’s 10K Novice Program which called for 50 minutes of cross-training.

Time: Morning

Shoes: Brooks Ravenna 3

Podcast: Software Test Podcast

Bike (recumbent): 50 minutes @ levels 3–5

  • 10 minutes @ level 3
  • 40 minutes @ level 5

Note: Felt good, felt strong, no injuries, sweat a lot.

February 20, 2013: Day 17, Bike

Bike

This was day 17 out of 56 of Hal Higdon’s 10K Novice Program which called for 35 minutes of cross-training.

Time: Evening

Shoes: Brooks Ravenna 3

Music: Workout I playlist

Bike (recumbent): 35 minutes @ levels 8–11

  • 10 minutes @ level 8
  • 25 minutes @ level 11

Note: Working out at night can be almost magical. That is, you’re tired and beat up from work when you start and pumped when you’re done. Magical! :-D

February 16, 2013: Day 13, Bike

Bike

This was day 13 out of 56 of Hal Higdon’s 10K Novice Program which called for 40 minutes of cross-training.

Time: Morning

Shoes: Brooks Ravenna 3

Podcast: Software Test Podcast

Bike (recumbent): 40 minutes @ levels 5–10

  • 3 minutes @ level 5
  • 12 minutes @ level 8
  • 25 minutes @ level 10

Note: Averaged 80 RPM. Felt good, felt strong. Sweat a lot.

February 13, 2013: Day 10, Bike

Bike

This was day 10 out of 56 of Hal Higdon’s 10K Novice Program which called for 30 minutes of cross-training.

Time: Morning

Shoes: Brooks Ravenna 3

Audiobook: Disease-Proof Your Child by Dr. Joel Fuhrman

Bike (recumbent): 30 minutes @ levels 8–10

  • 8 minutes @ level 8
  • 22 minutes @ level 10

Note: Averaged 80 plus RPM. Heart-rate averaged 90–130 bpm. Felt good, felt strong. Sweat a lot. And, I repeat from the other day NO INJURIES!!!

February 9, 2013: Day 6, Bike

Bike

This was day six out of 56 of Hal Higdon’s 10K Novice Program which called for 40 minutes of cross-training.

Time: Morning

Shoes: Brooks Ravenna 3

Audiobook: Healthy at 100 by John Robbins

Bike (recumbent): 40 minutes @ levels 3–5

  • 10 minutes @ level 3
  • 30 minutes @ level 5

Note: Averaged 80 plus RPM. Lots of sweat. Had fun!

February 6, 2013: Day 3, Bike

Bike

This was day three out of 56 of Hal Higdon’s 10K Novice Program which called for 30 minutes of cross-training.

Time: Morning

Shoes: Brooks Ravenna 3

Audiobook: Healthy at 100 by John Robbins

Bike (recumbent): 30 minutes @ levels 8–10

  • 10 minutes @ level 8
  • 20 minutes @ level 10

Note: Averaged 80 plus RPM. Lots of sweat. Had fun!