gym / run

Marcy: gym in the morning - 30 min cardio, 10 min lifting

Bob: gym 15 min cardio, 10 min lifitng. run at lunch - 4.5 miles, 44:49, 9:57 min/ mile, heart rate 144 bpm

run

Marcy: ran short loop in the morning. about 20 minutes running

Bob: ran 7.2 miles at lunch 1h11:10, 9:53 min/ mile, 145 bpm. chirunning focus = relaxing legs and arms, leaning. felt like I didnt have to struggle to keep hr low today.

run at lunch

Bob: gym before work - 18 min cardio/ 10 min lifting. Ran 4.2 miles at lunch, 43:11, 10:17 min/ mile, 148 bpm average hr. Chiruning focus = lean, relax lower leg, lift feet

Run at lunch

Bob: ran 7.5 miles at lunch, 1h16:42, 10:15 min/ mile, average hr 148 bpm. felt like running uphill for most of the run, followed by a steep downhill. Mixing a hilly run w/ lower heart rate training is not so fun...again 11:30 min/ miles on the uphills. this is week 4 of low hr running...2 more weeks of this and then I will start to add some higher (160 bpm) intensity runs into the mix.

Bob - gym/ Marcy - long run

Bob: gym in the morning - 30 min cardio, 10 min lifting.

Marcy: ran to whale tale park. 9.14 miles, 1h 20:15, 8:47 min/ mile, average hr 146. one of the best runs ever! picked up the pace the last couple miles to 151 bpm hr. legs felt great!

Sadie: went down the big slide at whale tale park!