NovOS - Run - Week 10

Keith Shireman

Happy New Year everyone! Hopefully with the holidays over we can get back to a normalized training plan! I can't believe we are at week 10! Only 4 more weeks of Out Season then it's onto Swim Camp and THEN it's really on for your race training. Bike test today and a 5k test tomorrow.  I don't know whether to do the run test on the treadmill or outside where it's below freezing!! Either way it has to be done. Have a great first week of the year and keep positive thoughts as you continue your training.

Keith Shireman

5k time trial complete:

Input Test Date: 1/3/2018 Test Distance:  5K  Avg Pace Per Mile: 7:47 Test HR: 136 bpm Test Time: 24:09  Run Test vDOT: 39 Half Marathon Pred Time: 1:53:24

Shaughn Simmons

@Keith Shireman Huge progress while also maintaining quality bike sessions!!  BAM!

TRP Run for me yesterday: https://www.strava.com/activities/1339608783

On TM at 1.4% grade......

Keith Shireman

Thank you @Shaughn Simmons ! I gotta keep plugging away! Ironman Texas is 115 days away! Nice run as well! I just finished an 85 min run....9.26 miles. 

Al Truscott

Keith Shireman said:

Thank you @Shaughn Simmons ! I gotta keep plugging away! Ironman Texas is 115 days away! Nice run as well! I just finished an 85 min run....9.26 miles. 

Strong work!

Keith Shireman

Thank you @Al Truscott I appreciate it!