\nhttps:\/\/www.strava.com\/activities\/479274031<\/a><\/p>\n
Activity 2 \u2013 Activity 2 \u2013 Wednesday<\/p>\n Activity 1 \u2013 https:\/\/www.strava.com\/activities\/479999174<\/a><\/p>\n Thursday<\/p>\n Activity 1 \u2013 https:\/\/www.strava.com\/activities\/480816173<\/a><\/p>\n Activity 2 \u2013 https:\/\/www.strava.com\/activities\/480910962<\/a><\/p>\n Activity 2 \u2013 https:\/\/www.strava.com\/activities\/480910980<\/a><\/p>\n Activity 2 \u2013 https:\/\/www.strava.com\/activities\/480911858<\/a><\/p>\n Activity 2 \u2013 https:\/\/www.strava.com\/activities\/480915080<\/a><\/p>\n Friday<\/p>\n Activity 1 \u2013 https:\/\/www.strava.com\/activities\/481493632<\/a>\n<\/p>\n Saturday<\/p>\n Activity 1 \u2013 https:\/\/www.strava.com\/activities\/482312677<\/a><\/p>\n Activity 1 \u2013 https:\/\/www.strava.com\/activities\/482320721<\/a><\/p>\n Activity 1 \u2013 https:\/\/www.strava.com\/activities\/482320741<\/a><\/p>\n Activity 1 \u2013 https:\/\/www.strava.com\/activities\/482320756<\/a>\n<\/p>\n Stats<\/p>\n Saturday morning pre-activity 198.1 (not happy with self)<\/p>\n Saturday post activity 196.1<\/p>\n Targeted Activity and Focus Points<\/p>\n SWIM <\/p>\n I\u2019m home remote this week and really wanted to make sure my base in the water does not suffer. I decided to turn one workout into 500 yd speed work outs just to see how I would do. I think I did well with two just under 11 mins, then the 3rd slipped, to 12 minutes. I still have a late Saturday swim to do which will just be putting in time, probably a 100 yards as I will be over my goal for the week. ON Saturday evening I mixed 5 x 100 speed laps \u2013 form me each at under 2mins\/100 yards\u2026then a 200 yard set. It killed me tonight, I need the rest day tomorrow. But I feel good.<\/p>\n BIKE<\/p>\n No spins, no bike, time to pull out trainer and hook up an old tyre and wheel.<\/p>\n RUN<\/p>\n Running has been quite easy and mostly outdoors this week as I was working from home. I still have the problem of going out too fast, but I did have a few negative splits. Something I would like to focus on. It is time to extend my base to at least an hour run which will be 6 miles or so for me. I would like to maintain a 9 minute or less pace. This week I PR\u2019d my 5k times and am pushing that pace to 8min 30sec . Overall a good solid week, focused on posture, breathing, and looking ahead so my airways are open for maximum breathing.<\/p>\n Weights and Strength<\/p>\n Next Week.<\/p>\n Weekly Reflections and Focus<\/p>\n Well it is time to get serious. I am following a mix of 12 week training plans There is one more plan that I cannot find right now, but anyway. This week was good overall. When I hit the scale this morning I got a 194.8 but it was then replaced with a 195. something\u2026.Needless to say I was enthusiastically disappointed. It\u2019s all good in the bigger picture. I am back on the road Monday and its time to get to business in off hours and hitting my goals. This last week was really good as I felt like I was able to connect with Dennis with his Pinewood Derby for scouts and having my Step-Brother Aaron showed up. I hit him up about IM 70.3 Santa Cruz for 2017. he said it is still his goal. Since I will be travelling and then next weekend is the Endurance Sports Show<\/a> and we plan to runt he 5k and 10k, Dennis and liz will do 5k for sure, if there isn\u2019t a problem, I may take Juniper and do the 10K. It\u2019s in Sandy at the south end of SLC. I won\u2019t get much pool time I don\u2019t think next week, so running, and I will try to find a spin machine to get an hour in on. Keeping at it, 96 days or so and counting. It will be here too soon.<\/p>\n<\/p>\n
\nhttps:\/\/www.strava.com\/activities\/479376599<\/a><\/p>\n
\nhttps:\/\/www.strava.com\/activities\/479392361<\/a><\/p>\n
\nPlan 1<\/a>
\nPlan 2<\/a>
\nPlan 3<\/a><\/p>\n![](\"http:\/\/shanelivingston.files.wordpress.com\/2016\/01\/1b244-21c560_c6a1d740e5fc4a078058567648d385c8mv2.jpg\")
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