Melissa's Workouts





Favorite biking pic!










2013

Jan 1 - 2 mile run on apartment treadmill, total body circuit 2x
Jan 2 - 2 mile run on work treadmill (intervals), 1 hour spin class at Energy Lab
Jan 3 - 2.5 mile run on work treadmill (intervals)
Jan 4 - 2.5 mile run on work treadmill (intervals), total body circuit 1x
Jan 5 - 11.8 mile run from Azalea Drive
Jan 6 - 2.3 mile run from home
Run total: 22.8 miles

Jan 7 - 2 mile run on work treadmill, 1 hour swim sets at Washington Park (2600 yds)
Jan 8 - 7 mile run at TNR, dark route, did a run/walk
Jan 9 - 2 mile run from Energy Lab, 1 hour spin class at Energy Lab
Jan 10 - 2 mile run at Piedmont Park, ATC Bootcamp - 1 hour
Jan 11 -2 mile run on work treadmill (recovery pace)
Jan 12 - 11 mile run from Piedmont Park (tough run, legs so sore!)
Jan 13 - 2.2 mile run, Atlantic Station loop from home
Run total: 28.2 miles

Jan 14 - 2 mile run on apartment treadmill, 1 hour swim sets at Washington Park (~2300 yds)
Jan 15 - 2.5 mile run on apartment treadmill
Jan 16 - 2 mile run on work treadmill, 1 hour spin class at Energy Lab
Jan 17 - 2 mile run at Piedmont Park, ATC Bootcamp - 1 hour
Jan 18 - 2 mile run on apartment treadmill
Jan 19 - 7.8 mile run from home
Jan 20 - 2 mile run on apartment treadmill
Run total: 20.3 miles

Jan 21 - 2 mile run on apartment treadmill
Jan 22 - 2 mile run on apartment treadmill
Jan 23 - 2.5 mile run on work treadmill (WT), 1 hour spin class at Energy Lab
Jan 24 - 2 mile run at Piedmont Park, ATC Bootcamp - 1 hour
Jan 25 - 2 mile run on apartment treadmill
Jan 26 - 2 mile run on Miami Beach boardwalk!
Jan 27- ING Miami Half Marathon - 2:06:56
Run total: 25.6 miles

Jan 28 - 2 mile run on apartment treadmill (easy pace with 3 minutes of walking sprinkled in)
Jan 29 - 2 mile run on apartment treadmill
Jan 30 - 2.5 mile run on work TM with 2 minute intervals, 1 hour spin at EL
Jan 31 - 2 mile run at PP, ATC BC - 1 hour
Feb 1 - 2 mile run on apartment treadmill
Feb 2 - 4.5 mile run from Energy Lab
Feb 3 - Red Top Rumble (11.5 mi trail race) - 2:06:32
Run total: 26.5 miles

January Run Total: 105.4 miles

Feb 4 - 2 mile run on apartment treadmill (AT), 1 hour swim sets at WP
Feb 5 - 2.2 mile run, Atlantic Station loop from home
Feb 6 - 1 hour spin at EL @ noon, 2 mile run to Spring Street Publix
Feb 7 - 2 mile run at PP, ATC BC - 1 hr
Feb 8 - 2 mile run/walk on AT (very sore from bootcamp - 300+ lunges!)
Feb 9 - 2 mile run/walk on AT (still sore)
Feb 10 - 2 mile run on AT
Run total: 14.2 (skipped long run due to soreness :-/ )

Feb 11 - 2 mile run on AT with intervals, 1 hour swim sets at WP - 2700 yds
Feb 12 - 8.5 mile run at TNR (10:10 pace)
Feb 13 - 2 mile run
Feb 14 - 2 mile run at PP, ATC BC - 1 hr
Feb 15 - 2 mile run
Feb 16 - 10.8 mile run from PP with ATC
Feb 17 - 2 mile run
Run total: 29.3

Feb 18 - 2 mile run, 1 hour swim sets at WP - 2900 yds
Feb 19 - 8.5 mile run at TNR (9:47 pace)
Feb 20 - HIIT+Core at lunch, 2 mile run on WT
Feb 21 - 2 mile run at PP, ATC BC - 1 hr
Feb 22 - 2 mile run
Feb 23 - 10 mile run from home (~8 miles at a 9:11 pace, then had to walk some)
Feb 24 - 30 mile bike ride at Cartersville, 2 mile brick run
Run total: 28.5

Feb 25 - 2 mile run/walk on AT, 1 hour swim sets at WP - 2700 yds
Feb 26 - 2 mile run
Feb 27 - 2 mile run
Feb 28 - 2 mile run at PP, ATC BC - 1 hr
Mar 1 - 2 mile run
Mar 2 - 9 mile run at Publix training run (cut my 13 mile training run short)
Mar 3 - 2 mile run
Run total: 21  

February Run Total: 98 miles

Mar 4 - 2 mile run, 1 hour swim sets at WP
Mar 5 - 7 mile run at TNR (9:43 pace)
Mar 6 - 1 hour spin at EL @ noon, 2 mile run
Mar 7 - 2 mile run at PP, ATC BC - 1 hr
Mar 8 - 2 mile run on work treadmill
Mar 9 - Silver Comet 10K race - 52:06 - PR!
Mar 10 - 2 mile run/walk on AT
Run total: 23.6

Mar 11 - 1 hour swim sets at WP, 1.2 mile run at WP TM, 1 mile run on AT
Mar 12 - 5 mile run at TNR (9:31 pace)
Mar 13 - 1 hour spin at EL @ noon, 2 mile run on AT
Mar 14 - 2 mile run at PP, ATC BC - 1 hr
Mar 15 - 2 mile run from home
Mar 16 - 2 mile run from home
Mar 17 - Publix Georgia Half Marathon - 2:00:52 - PR!
Run total: 28.3

Mar 18 - 2 mile run
Mar 19 - 5 mile run at TNR (slow with Nina)
Mar 20 - 1 hour spin at EL @ 5:15, 2 mile run
Mar 21 - 2 mile run at PP, ATC BC - 1 hr
Mar 22 - 2 mile run on WT
Mar 23 - 2 mile run on AT
Mar 24 - 2 mile run on AT

Mar 25 - 2 mile run at WP, 1 hour swim (3x300 test set)
Mar 26 - 2.5 mile run on WT with sprints, hill walking
Mar 27 - 1 hour spin at EL @ noon, 2 mile run on AT
Mar 28 - 2 mile run at PP, ATC BC - 1 hr
Mar 29 - 3.1 mile run on WT
Mar 30 - 2 mile run at Blairsville
Mar 31 - 2 mile run from home

March Run Total: 97.1

Apr 1 - 2 mile run on WT, BBB strength A, 1 hour swim at WP
Apr 2 - 7 mile run at TNR (9:15 pace)
Apr 3 - 2 mile run on WT, BBB strength B
Apr 4 - 2 mile run at PP, ATC BC - 1 hr
Apr 5 - 2 mile run on WT, BBB strength C
Apr 6 - 10 mile run at Azalea Park (8:59 pace)
Apr 7 - 2 mile run from home, BBB strength A

Apr 8 - 2 mile run from home, 1 hour swim at WP
Apr 9 - 5 mile run at TNR (slow)
Apr 10 - 1 hour spin at EL @ noon, BBB strength B, 2 mile run
Apr 11 - 2 mile run at PP, ATC BC - 1 hr
Apr 12 - 2 mile run from home, BBB strength C
Apr 13 - Steeplechase 5K
Apr 14 - 3 mile run on AT

Apr 15 - 2 mile run on AT, BBB strength A, 1 hour swim at WP
Apr 16 - 7 mile run at TNR (9:45 pace)
Apr 17 - 1 hour spin at EL @ noon, 2 mile run on AT
Apr 18 - 2 mile run at PP, ATC BC - 1 hr
Apr 19 - 2 mile run (Ron's bday)
Apr 20 - 2 mile run (Nina's 50K)
Apr 21 - 2 mile run (ATC social)

Apr 22 - 2 mile run, 1 hour swim at WP
Apr 23 - 7 mile run at TNR (1:04:00, 9:00 pace with Teed)
Apr 24 - 1 hour spin at EL @ noon, 2 mile run
Apr 25 - ATC BC - 1 hr (last bootcamp :-( ), 2 mile run at PP
Apr 26 - 2 mile run on WT
Apr 27 - John Tanner Sprint Triathlon - 1:25:58 (2nd place AG and PR!)
Apr 28 - 2 mile run

Apr 29 - 2 mile run, 1 hour swim at WP
Apr 30 -7 mile run at TNR (9:10 pace with stops to catch breath)
May 1 - 1 hour spin at EL @ noon, 2 mile run
May 2 - Nina's Tabata Bootcamp, 2 mile run at PP
May 3 - 2 mile run
May 4 - 2 mile run (Mozz with RT)
May 5 - 2 mile run + squats and push-ups

May 6
May 7
May 8
May 9
May 10
May 11
May 12

May 13
May 14
May 15
May 16
May 17
May 18
May 19

May 20 - 2 mile run from JM
May 21 - 5 mile run @ TNR
May 22 - 1 hr spin at EL, 2 mile run from JM
May 23 - 2 mile run from JM
May 24 - 2 mile run at RB
May 25 - 3 mile run at RB
May 26 - 3 mile run at RB

May 27 - 3 mile run at RB
May 28 - 7 mile run @ TNR (1:03:13)
May 29 -
May 30
May 31
June 1
June 2

No comments:

Post a Comment