BIKE
SPINNED 9:31pm
1:00hr. - avg hr 120
Sweated a ton. Felt greatt
SWIM
SWAM 10:49pm
1:03 time
300 warm
200 kick. No board
300 swim
6 drills do each twice
25 drill/25 swim =
600m
25f/25e. 50f/50e. 75f/75e. 50f/50e. 25f/25e
450m
100 cool
1950 meters
Saturday, November 27, 2010
Friday, November 26, 2010
November 24, 2010 RUN/SWIM
RUN
RAN
3.3 miles - 9.26 pace - AVG HR 157
SWIM
SWAM 1:40pm - 2:40pm
500 warm
600m
50 Drill/50 Freestyle
DRILLS
Face down core breathe
Catch up
Sholder roll
Single arm freestyle
Side swim
Roll
4x100
4x75
2x50
1900 Meters
RAN
3.3 miles - 9.26 pace - AVG HR 157
SWIM
SWAM 1:40pm - 2:40pm
500 warm
600m
50 Drill/50 Freestyle
DRILLS
Face down core breathe
Catch up
Sholder roll
Single arm freestyle
Side swim
Roll
4x100
4x75
2x50
1900 Meters
Sunday, November 21, 2010
November 21, 2010 SWIM CLINIC
SWIM
SWAM 12:00 - 1:00pm
500 Warm
300m drills
100m 1.53 time
100m 1.55 time
100m 1.50 time
100 Cool
1200 Meters
SWAM 12:00 - 1:00pm
500 Warm
300m drills
100m 1.53 time
100m 1.55 time
100m 1.50 time
100 Cool
1200 Meters
Friday, November 19, 2010
November 19, 2010 RUN/BIKE
RUN
RAN 5:23pm
44:20.25 - 4.27 miles - 10.23 pace
BIKE
BIKED 11:45pm - 12:45am
Did on my trainer
RAN 5:23pm
44:20.25 - 4.27 miles - 10.23 pace
BIKE
BIKED 11:45pm - 12:45am
Did on my trainer
Thursday, November 18, 2010
November 18, 2010 WEIGHTS/SWIM
WEIGHTS
WEIGHTS 1:00pm
Did heavy sets
SWIM
SWAM 1:40pm - 2:40pm
500 warm
600m
50 Drill/50 Freestyle
DRILLS
Face down core breathe
Catch up
Sholder roll
Single arm freestyle
Side swim
Roll
4x100
4x75
2x50
100 Cool
2000 Meters
WEIGHTS 1:00pm
Did heavy sets
SWIM
SWAM 1:40pm - 2:40pm
500 warm
600m
50 Drill/50 Freestyle
DRILLS
Face down core breathe
Catch up
Sholder roll
Single arm freestyle
Side swim
Roll
4x100
4x75
2x50
100 Cool
2000 Meters
November 14, 2010 SWIM CLINIC
Swim Clinic
Learned three new drills.
Forgot to input this in my blog on Sunday
Learned three new drills.
Forgot to input this in my blog on Sunday
November 16, 2010 BIKE
BIKE
BIKED 10:45 pm
Rode indoor trainer for 1:45 minutes Not as bad as i thought it would be, i watched two episodes of Son's of Anarchy!
BIKED 10:45 pm
Rode indoor trainer for 1:45 minutes Not as bad as i thought it would be, i watched two episodes of Son's of Anarchy!
Tuesday, November 16, 2010
November 15, 2010 RUN/SWIM
Run
Ran 9:41 pm
10:50 pace - 7.88 miles - 1:25:16
My ribs r still Bruised from
Wreck.
SWIM
SWAM 11:50 - 12:55
500m warm
600m 50drill/50 freestyle
Drills
Face down core breathe
Catch up
Sholder roll
Single arm freestyle
Side swim
Roll
4x100
4x75
200 cool
2000 meters
Cramping in calf. Dehydrated.
Ran 9:41 pm
10:50 pace - 7.88 miles - 1:25:16
My ribs r still Bruised from
Wreck.
SWIM
SWAM 11:50 - 12:55
500m warm
600m 50drill/50 freestyle
Drills
Face down core breathe
Catch up
Sholder roll
Single arm freestyle
Side swim
Roll
4x100
4x75
200 cool
2000 meters
Cramping in calf. Dehydrated.
Friday, November 12, 2010
November 12, 2010 BIKE/SWIM
BIKE
BIKE 2:21pm
16.45 Miles - 13.71 mph avg - 128 avg hr
Today i crashed! Was in aero position and a strong side wind fucked me up! cherried my knee and shoulder. I love helmets! My head bounced off concrete and i am ok!
BIKE 2:21pm
16.45 Miles - 13.71 mph avg - 128 avg hr
Today i crashed! Was in aero position and a strong side wind fucked me up! cherried my knee and shoulder. I love helmets! My head bounced off concrete and i am ok!
Thursday, November 11, 2010
November 11, 2010 SWIM/RUN
SWIM
SWAM 8:30 to 9:30pm
Warm up
500
500 (50 drill/50 swim-focus on good form) Do drills from Sunday!
300 (7:21.57)
200 (4:38.10)
100 all out(2:06.30)
10X25 focus on stroke count. Count each 25 trying to keep as low as possible.
Tried and tried. Started at 23 and only did as good as 22 once. 23 every other time
200 cool-down
RUN
RAN 10:47 pm
30:01.97-2.51 miles- 11:57 pace- 132 hr
SWAM 8:30 to 9:30pm
Warm up
500
500 (50 drill/50 swim-focus on good form) Do drills from Sunday!
300 (7:21.57)
200 (4:38.10)
100 all out(2:06.30)
10X25 focus on stroke count. Count each 25 trying to keep as low as possible.
Tried and tried. Started at 23 and only did as good as 22 once. 23 every other time
200 cool-down
RUN
RAN 10:47 pm
30:01.97-2.51 miles- 11:57 pace- 132 hr
November 10, 2010 SWIM
SWIM
SWAM 11:30am
300 swim
200 kick
300 swim
12X50(25 drill/25 swim-practice good technique). 4 of each drill 20
sec rest
1 X ( 25 fast/25 easy; 50 fast/50 easy; 75 fast/ 75 easy; 50 fast/ 50
easy; 25 fast/25 easy). Rest 1 min
150 easy
Missed the x's two one second set. Will do next time
2000 meters
SWAM 11:30am
300 swim
200 kick
300 swim
12X50(25 drill/25 swim-practice good technique). 4 of each drill 20
sec rest
1 X ( 25 fast/25 easy; 50 fast/50 easy; 75 fast/ 75 easy; 50 fast/ 50
easy; 25 fast/25 easy). Rest 1 min
150 easy
Missed the x's two one second set. Will do next time
2000 meters
Monday, November 8, 2010
Sunday, November 7, 2010
November 7, 2010 SWIM
SWIM CLINIC
Worked on technique today.
10 min warm
500m timed
then learned three drills
Worked on technique today.
10 min warm
500m timed
then learned three drills
Friday, November 5, 2010
November 4, 2010 SWIM
SWIM
SWAM 11:10PM -12:35AM
300m
200m kick
200m pull
300m
4x100
200m
4x75
100m
4x50
100m
2300 meters
Easy in warm up and sets in between drills. On my drills I
Picked up the effort. Still not sure when I pick
Up the effort if I'm actually faster. Lol. I need
To purchase lap counter with time tracking function. Now I'm heading home to sleep. :)
SWAM 11:10PM -12:35AM
300m
200m kick
200m pull
300m
4x100
200m
4x75
100m
4x50
100m
2300 meters
Easy in warm up and sets in between drills. On my drills I
Picked up the effort. Still not sure when I pick
Up the effort if I'm actually faster. Lol. I need
To purchase lap counter with time tracking function. Now I'm heading home to sleep. :)
Thursday, November 4, 2010
November 3, 2010 WEIGHTS/SWIM
WEIGHTS
DId heavy Day 1 from Forum
SWIM
SWAM 5:00pm
400m warm
200m kick
200m pull
4x100
4x50
1400 meters 40 minute swim
DId heavy Day 1 from Forum
SWIM
SWAM 5:00pm
400m warm
200m kick
200m pull
4x100
4x50
1400 meters 40 minute swim
Tuesday, November 2, 2010
November 2, 2010 BIKE
BIKE
BIKED GYM
RAINED ALL DAY
BIKED ON GYM BIKE
FOR 1 hour. Spinned.
Bid on a couple of bike trainers today.
BIKED GYM
RAINED ALL DAY
BIKED ON GYM BIKE
FOR 1 hour. Spinned.
Bid on a couple of bike trainers today.
Monday, November 1, 2010
November 1, 2010 RUN/SWIM
RUN
RAN 1:34 pm
1:10:22 - 6.14 miles - 11:27 pace - 132 HR
FIRST TIME
SINCE HR TRAINING IVE ALMOST NEUTRAL SPLIT. LOL
SWIM
SWAM 7:25 - 8:02
1500 meters non stop
30 laps in 25 meter pool.
Felt
Good!!!!!
RAN 1:34 pm
1:10:22 - 6.14 miles - 11:27 pace - 132 HR
FIRST TIME
SINCE HR TRAINING IVE ALMOST NEUTRAL SPLIT. LOL
SWIM
SWAM 7:25 - 8:02
1500 meters non stop
30 laps in 25 meter pool.
Felt
Good!!!!!
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