74 Days

Cross training: 40 minutes

I found this workout noted in my inbox while cleaning out my emails yesterday. I forget where it's from, but some fitness magazine I suppose! I was surprised how hard the biking and elliptical were, which just goes to show that I need to be challenging my body in ways other than jogging.

Note: RPE is perceived exertion.

Bike

0:00-5:00 Warm up gradually (RPE 5) 5:00-7:00 Pedal steadily at about 85 rpm (Level 7-10; RPE 5-7) 7:00-8:00 Speed up to 100 rpm (Level 7-10; RPE 7-9) 8:00-14:00 Repeat minutes 5 to 8 twice more, going 2 minutes moderate and 1 minute fast 14:00-15:00 Recover for 1 minute (RPE 5)

Elliptical

0:00-3:00 Move at a moderate level (Level 6-9; RPE 5-7) 3:00-5:00 Increase setting (Level 14-16; RPE 7-9) 5:00-10:00 Repeat minutes 0 to 5, gradually slowing in last 30 seconds to a moderate intensity (RPE 5)

Treadmill

0:00-2:00 Walk briskly or jog (3.5 or 5.8 mph; RPE 5-7) 2:00-4:00 Run at a quicker pace (5.8-7.0 mph; RPE 7-9) 4:00-8:00 Repeat minutes 0-4 8:00-10:00 Walk briskly or jog (3.5 or 5.8 mph (RPE 5-7) 10:00-15:00 Cool down, 3.0-4.5 mph (RPE 4) Crazy Talk: I'm thinking about training for the Rock 'n Roll Marathon in June. Let me finish the 10 miles this Saturday first. :)