February 1 – 6

The unusually balmy weather of St. Augustine has been kind to my training efforts this early February.   Five of the first six days this month have been work days. Plus the sand consistency remains just about perfect, flat and firm and forgiving on the feet and legs.

2/1 – 2.6 beach miles in 40 minutes with 10 Speed Segments

Speed Segments (SS) are accelerations that last from 30 to 60 seconds.

2/2 – 3 miles on the neighborhood roads with 4 hills along the way

2/3 – 4 beach miles with 15 Speed Segments in 51:43    Bike 1 mile to and from beach

2/4 – Rest

2/5 – 2.3 beach miles with 8 Speed Segments in 30 minutes

2/6 – 3.62 miles on beach:

– 20 minute warm-up

– 4 Intervals of 2:00 – 2:30 @ 8:00 – 8:30 pace with 2:30 rest

-15 minute cool-down

– bike to and from beach

Each day also includes a relaxing walk on the beach with Arlene as the sun sets in the west. 😍

STATS –

Weight 146#👍

Diet 9😋

Sleep 9 hrs +💤💤

No foot or leg joint or muscle injuries to report 😎

Resting heart rate @ 54bpm💓