Wed 2-4-10

Couch-to-5k Week 6 Day 3 @ Maumelle Community Center - (5-min warm up, 15-min run, 3-min walk, 5-min intervals, 2-min cool down). Wasn't feeling up to running entire 25-min.

Total distance: 2.68 mi
Total time: 30:32
Avg speed: 5.27mph
Avg pace: 11:27/mi

Mon 2-1-10

Couch-to-5k Week 6 Day 2 (5 min warm up, 10 min run, 3 min walk, 10 min run) - Maumelle Community Center

Total distance: 3.16 mi
Total time: 33:22
Avg speed: 5.68 mph
Avg pace: 10:33/mi

Tues 1-26-10

Couch-to-5k Week 6 Day 2 (5 min warm up, 10 min run, 3 min walk, 10 min run) - Maumelle Community Center

Total distance: 3.08 mi
Total time: 33:11
Avg speed: 5.57 mph
Avg pace: 10:46/mi

Mon 1-25-10

Couch-to-5k Week 6 Day 2 (5 min warm up, 10 min run, 3 min walk, 10 min run) - Maumelle Community Center

Total distance: 3.30 mi
Total time: 33:00
Avg speed: 6.00 mph
Avg pace: 10:00/mi

Fri 1-22-10

Couch-to-5k Week 6 Day 1 @ the Big Dam Bridge (5 min warm up walk, 5 min run, 3 min walk, 8 min run, 3 min walk, 5 min run, 5 min warm down)

Total distance: 3.20 mi
Total time: 37:41
Avg speed: 5.10 mph
Avg pace: 11:46/mi

Thurs 1-21-10

Couch-to-5k Week 6 Day 1 @ Maumelle Community Center (5 min warm up walk, 5 min run, 3 min walk, 8 min run, 3 min walk, 5 min run, 5 min warm down)

Total distance: 3.20 mi (est)
Total time: 34:12
Avg speed: 5.61 mph
Avg pace: 10:41 /mi

Wed 1-20-10

Couch-to-5k Week 5 Day 3 (5 min warm up walk, 20 min jog, 5 min cool down). Ran with Drew @ BDB. Cook's Landing -> BDB -> Murray Park & back

Total distance: 2.96 mi
Total time: 30:52
Avg speed: 5.75 mph
Avg pace: 10:25/mi

Mon 01-18-10

Couch-to-5k Week 5 Day 2 - Maumelle Community Center indoor track

Total distance: 2.92 mi
Total time: 31:47
Avg speed: 5.51 mph
Avg pace: 10:53/mi

Sun 1-17-10

Bike ride - AR River Trail loop. Took Connor on trailer bike - Clockwise loop starting at BDB.

Total distance: 14.45 mi
Total time: 1 hr 26 min
Avg speed: 10 mph
Elevation: 546 ft
Avg pace: 5:59 min/mi

Thurs 1-14-10

Back on the track, hopefully starting a running routine again. Decided to start with Couch-to-5k Week 5 Day 1; however it was slightly modified. Basically did the recommended workout, but added another (5 min jog, 3 min walk) set.

5 min warm-up walk, (5 min jog, 3 min walk)x4, 3 min cool-down walk @ Maumelle Community indoor track.

Approx. Distance: 3.6 mi
Time: 40:00 even
Avg speed: 5.40 mph
Avg pace: 11:06/mi

Also been doing one hundred push ups routine once again, this time 3x a week with fellow co-workers just before lunch. Tomorrow's scheduled workout is Week 4 Day 3. (Ended up skipping a week & now re-doing it b/c I stopped during the holidays).