Stats for this week and an awesome day

 Tuesday Stats

**6 miles (9.6 km), 5:30pm after work

**Neighborhood, 2 loops of 3 mile hills, 

**Garmin Pace Avg 9:06...very hilly, 

**55 minutes

**It band...no issues :)

**sore calf's...on my toes too much on Monday nights run, plus a lot of ice 

**Mizuno Wave Rider 12 + Yak tracks

Wednesday Stats


**60 minute spin class, 9:30am

**6 miles (9.6 km),11am, Edworthy Park, Partner (Tikka...2 year old Nova Scotia Duck Toller)

**Garmin Pace Avg 9:32, some sprints...flat, but..very snow covered on Douglas fir side of trail and Tikka likes it a little slower

**57 minutes

**It band...no issues :)

**Calf's still a little tight...Foam roller
**Nike trails + ice cleats

**45mins weights, 6:30pm

Thursday Stats...Interval day

**Cathe HiiT DVD---High intensity interval training (30 minutes), 7:30 am

**4 miles (6.4 km), 8 am

**Treadmill, 1% incline 

**Intervals for 4 miles

**35 minutes, (Max pace 7:45/mile...Min pace 9:20/mile)

**It band...no issues :)

**Calf,s...much better

** Nike Pegasus 

**1 hour hike with Trent and Tikka
**Fish Creek Park

What a wonderful day! It was beautiful, Sunny blue sky and a welcomed -2. 

I got up early and squeezed out my intervals on my treadmill before Hubby woke up. It would have been nice to run.. outside, but I was a bit nervous about not getting the speed in due to ice...and oh ya... I like being injury free :).

I only had 4 mile intervals to do,  which I knew would take about 35 minutes, so to keep the cardio at 60 minutes I decided to fatigue the legs before the intervals with 30 minutes of  Cathe HiiT DVD.  I wanted to see if I could still pull off my interval times with tired legs. Crazy...maybe.., but,  I like a little itty bitty challenge every day...nothing to extreme...just something to keep my spunk up! 

Wowzers, Cathe's Hiit tape is awesome!!!! and it gave me that challenge I was looking for. My lungs and quads were tired!!!! However, I pushed thru the run and made my goal time. So, I think, without fatiguing my legs before,  I can shorten my recovery on my next interval day (better time). I'll chat with my trainer, Iris, tomorrow about this.

I had a relaxing 15 min stretch session and then refueled right away for recovery.

Nutrition:

Smoothie made with Vita mixer:

1 large bunch of Kale de-stemed...about 2 cups

1 lemon

1 banana

1 cup blueberries

1/4 --1/2 cup water/ice

2 Tbsp Hemp seed protein powder

Then it was on to the day! We went for a hour + hike in fish creek and on our way back home we stopped to  pick up some extra Christmas lights for the house. When we got back home Trent put up the lights and I finished off the outside wreaths and now we finally have the exterior decorated and I must say it looks great!

After Supper we decorated the Christmas tree and relaxed the rest of the evening. We both have to work tomorrow and the weekend, so the rest of the decorating  will happen on our next day off....Tuesday.

Have a great night everyone

BB