BIKE
BIKED 9:15am
1:29:00 - Assuming 17 Miles - Spinned
Friday, October 29, 2010
Thursday, October 28, 2010
October 28, 2010 SWIM
SWIM
SWAM 12:30 - 1:00 pm
600m warm
4x100
2x50
1100 meters
forgot running shoes, will run tomorrow am after my easy 90 minute bike. All of my soreness is gone. Now I know what Tim means about doing the White Rock. So hopefully my training will allow for it.
I swam slow and easy today and felt good so i just kept going to after the 400 meters.
SWAM 12:30 - 1:00 pm
600m warm
4x100
2x50
1100 meters
forgot running shoes, will run tomorrow am after my easy 90 minute bike. All of my soreness is gone. Now I know what Tim means about doing the White Rock. So hopefully my training will allow for it.
I swam slow and easy today and felt good so i just kept going to after the 400 meters.
Monday, October 25, 2010
October 25, 2010 BIKE/SWIM (Recovery)
BIKE
BIKED 1:47pm
8.6 miles - spinned easy - 38 minutes
Wind was hard from
The south. Shewwww!
SWIM
SWAM 2:45 pm
200 warm
200 kick
200 pull
200 freestyle
4x50
1000 meters - 30 minutes
BIKED 1:47pm
8.6 miles - spinned easy - 38 minutes
Wind was hard from
The south. Shewwww!
SWIM
SWAM 2:45 pm
200 warm
200 kick
200 pull
200 freestyle
4x50
1000 meters - 30 minutes
Sunday, October 24, 2010
October 24, 2010 RACE
RUN
RAN 8:15am
3:26:01 - 10:38 pace - AVG HR 153 - 20 MILES
First ten Miles AVG HR 146
Next 3 Miles AVG HR 154
Next 4 Miles AVG HR 162
Last 3 Miles AVG HR 171
I took my HR Monitor but did not Look at it. I wanted to run at a comfortable pace where kept myself in energy conservation by feel. Wow, I was amazed. I was almost in my HR Zone the first ten miles before I gave it a little pick up. So thats good to know!
RAN 8:15am
3:26:01 - 10:38 pace - AVG HR 153 - 20 MILES
First ten Miles AVG HR 146
Next 3 Miles AVG HR 154
Next 4 Miles AVG HR 162
Last 3 Miles AVG HR 171
I took my HR Monitor but did not Look at it. I wanted to run at a comfortable pace where kept myself in energy conservation by feel. Wow, I was amazed. I was almost in my HR Zone the first ten miles before I gave it a little pick up. So thats good to know!
Friday, October 22, 2010
October 21, 2010 RUN/SWIM
RUN
RAN 2:17pm
30:35.18 - 2.59 miles - 11: 50 pace
SWIM
SWAM 11:30 pm
200 warm
200 kick
200 pull
100 fs
100x2
100 cool
RAN 2:17pm
30:35.18 - 2.59 miles - 11: 50 pace
SWIM
SWAM 11:30 pm
200 warm
200 kick
200 pull
100 fs
100x2
100 cool
Wednesday, October 20, 2010
October 19, 2010. Bike/Swim
BIKE
BIKED 5:15pm
1:35:00 - 21.8 miles - avg hr
Swim
SWAM 11:40 - 12:32
300 warm
200 kick
200 pull
4 x 100
50 kick
50 pull
4 x 75
4 x 50
50 kick cool
50 pull cool
1800 meters
BIKED 5:15pm
1:35:00 - 21.8 miles - avg hr
Swim
SWAM 11:40 - 12:32
300 warm
200 kick
200 pull
4 x 100
50 kick
50 pull
4 x 75
4 x 50
50 kick cool
50 pull cool
1800 meters
Monday, October 18, 2010
October 18, 2010 RUN
RUN
RAN 2:56pm
1:15:25 - 6.41 Miles - 11:46 pace
HOT HOT HOT! 85 w/ 41% Praying for a cold front Sunday! LOL Last long run before my 20 on sunday!
RAN 2:56pm
1:15:25 - 6.41 Miles - 11:46 pace
HOT HOT HOT! 85 w/ 41% Praying for a cold front Sunday! LOL Last long run before my 20 on sunday!
October 15, 2010 BIKE/RUN (Brick)
Bike
BIKE 5:17pm
2:03:59 - 27.93 miles - 4:26 pace
RUN
RAN 7:29pm
32:42.53 - 2.86 miles - 11:25 pace
BIKE 5:17pm
2:03:59 - 27.93 miles - 4:26 pace
RUN
RAN 7:29pm
32:42.53 - 2.86 miles - 11:25 pace
Thursday, October 14, 2010
October 14, RUN/SWIM
RUN
RAN 10:25am
46:31.40 - 3.98 Miles - 11:42 Pace - Forgot HR , but ran low output.
SWAM 12:55-1:50pm
400m warm took 8 minutes
225m kick (no board)
225m Pull
300m Freestyle / no stop
4 x 100m 20 sec
200m Freestle / no stop
6 x 50m 10 sec
50m cool down
2100 meters
RAN 10:25am
46:31.40 - 3.98 Miles - 11:42 Pace - Forgot HR , but ran low output.
SWAM 12:55-1:50pm
400m warm took 8 minutes
225m kick (no board)
225m Pull
300m Freestyle / no stop
4 x 100m 20 sec
200m Freestle / no stop
6 x 50m 10 sec
50m cool down
2100 meters
Tuesday, October 12, 2010
October 12, 2010 BIKE
BIKE
BIKED 11:43am
1:35:26 - 20.08 miles - avg cad 77 -
Took me 40 min on the way back to cover same distance as in the wind on the way out, which took 55 minutes.. WOW!
BIKED 11:43am
1:35:26 - 20.08 miles - avg cad 77 -
Took me 40 min on the way back to cover same distance as in the wind on the way out, which took 55 minutes.. WOW!
Sunday, October 10, 2010
October 10, 2010 SWIM CLINIC
SWIM
SWAM 11.30-12.45
10 min Slow freestyle warm up (300)
4x250y with 1 Min
2x50y fast with 30 seconds
20x25y trying to reduce strokes and stretch/glide Started with 24 strokes and ended with 18-19
200y cool down
2100 yards
SWAM 11.30-12.45
10 min Slow freestyle warm up (300)
4x250y with 1 Min
2x50y fast with 30 seconds
20x25y trying to reduce strokes and stretch/glide Started with 24 strokes and ended with 18-19
200y cool down
2100 yards
Friday, October 8, 2010
October 8, 2010 BIKE/RUN (Brick)
BRICK WORKOUT
BIKE
BIKED 5:30PM
1:29:32 - 13.4 mph - 20.03 Miles - AVG HR 131 - AVG CADENCE 81 - 6891 CYCLES
Ok used my cadence sensor for first time, Was really cool seeing actual rpm and keeping my self in 80-90 zone.. Or at least was my attempt! LOL
T Time - 4 minutes
RUN
RAN 7:05pm
25:44.88 - 10:49 pace - 2.38 miles - AVG HR 137
BIKE
BIKED 5:30PM
1:29:32 - 13.4 mph - 20.03 Miles - AVG HR 131 - AVG CADENCE 81 - 6891 CYCLES
Ok used my cadence sensor for first time, Was really cool seeing actual rpm and keeping my self in 80-90 zone.. Or at least was my attempt! LOL
T Time - 4 minutes
RUN
RAN 7:05pm
25:44.88 - 10:49 pace - 2.38 miles - AVG HR 137
Thursday, October 7, 2010
October 6, 2010 SWIM/RUN
SWIM
SWAM 12:20- 1:10pm
200m warm
200m kick. 100 with board/100 without
200m pull
2x100 20 sec
7x50 10 sec
50 cool down freestyle
1200 meters
Run
RAN 12:45am
4.07 miles - 11:02 pace - avg hr 136
SWAM 12:20- 1:10pm
200m warm
200m kick. 100 with board/100 without
200m pull
2x100 20 sec
7x50 10 sec
50 cool down freestyle
1200 meters
Run
RAN 12:45am
4.07 miles - 11:02 pace - avg hr 136
Tuesday, October 5, 2010
October 5, 2010 BIKE
BIKE
BIKED 5:09PM
2:16:01 - 13.2 MPH - 29.94 MILES
WAS GOOD RIDE, WENT FROM 7TH ST TO BENBROOK LAKE, PAST THE VFW.
had to circle in the train depot area at end to accumulate enough time before i finished. My "down theres" were hurting today. Oh well, thats the way it goes sometimes....
BIKED 5:09PM
2:16:01 - 13.2 MPH - 29.94 MILES
WAS GOOD RIDE, WENT FROM 7TH ST TO BENBROOK LAKE, PAST THE VFW.
had to circle in the train depot area at end to accumulate enough time before i finished. My "down theres" were hurting today. Oh well, thats the way it goes sometimes....
October 4, 2010 RUN
RUN
RAN 12:56pm
1:30:01 - 11:48 pace - 7.63 miles - avg hr 138
Pace was improved again. My run started out weird. My heart rate was sky rocket. 160's right off the bat. It settled down by 1/2 mile mark.
RAN 12:56pm
1:30:01 - 11:48 pace - 7.63 miles - avg hr 138
Pace was improved again. My run started out weird. My heart rate was sky rocket. 160's right off the bat. It settled down by 1/2 mile mark.
Sunday, October 3, 2010
October 3, 2010 SWIM CLINIC
SWIM
SWIM 11:30am - 1:00pm
400m freestyle
200m kick
300m pull
2 x 100 fast 20 sec.
2 x 100 mod 20 sec.
2 x 100 slow 20 sec.
2 x 100 mod 20 sec.
2 x 100 fast 20 sec.
1000m non stop
I alternated 100m with the pull bouy and 100 freestyle
100m cool down; did real slow freestyle..
3000 meters Completed! Yipee!!!!
ok i am going to video tape myself at my next solo swim. Tim observed my right arm doing something wacky (coming out straight and wide) (need to focus on elbow bent and back). Then when i corrected the issue i slowed way down he said.. Also i keep having to remind myself to keep my head down in the water.
SWIM 11:30am - 1:00pm
400m freestyle
200m kick
300m pull
2 x 100 fast 20 sec.
2 x 100 mod 20 sec.
2 x 100 slow 20 sec.
2 x 100 mod 20 sec.
2 x 100 fast 20 sec.
1000m non stop
I alternated 100m with the pull bouy and 100 freestyle
100m cool down; did real slow freestyle..
3000 meters Completed! Yipee!!!!
ok i am going to video tape myself at my next solo swim. Tim observed my right arm doing something wacky (coming out straight and wide) (need to focus on elbow bent and back). Then when i corrected the issue i slowed way down he said.. Also i keep having to remind myself to keep my head down in the water.
Friday, October 1, 2010
October 1, 2010 BIKE/RUN (Brick)
BIKE/RUN BRICK
BIKE 5:31 pm
1:30:38 - 21:06 miles -
TRANSITION 5 min
RUN 7:06pm
25:01.85 - 2.33 miles - 10:44 pace!
My run rocked. Finally I ran at a decent pace. All within my hr zone. Not sure why after a 90 min ute ride my run was better but glad!
BIKE 5:31 pm
1:30:38 - 21:06 miles -
TRANSITION 5 min
RUN 7:06pm
25:01.85 - 2.33 miles - 10:44 pace!
My run rocked. Finally I ran at a decent pace. All within my hr zone. Not sure why after a 90 min ute ride my run was better but glad!
Subscribe to:
Posts (Atom)