December 6, 2010 BIKE 60 miles

BIKE
  BIKED 1:25PM
60.42 MILES - AVG MPH 14.00

LAST FIVE MILES WERE A BOOGER. I wrecked at the damn crossing. LOL! Knocked my chain off. When a guy passed and asked if i was ok, i assured him yes that this is a regular occurrence for me.

Then at mile 52 or so i wasn't paying attention and when i realized i was in grass i hit both my brakes, which created a forward wheely! LOL i let off brakes and rear tire was in contact with ground again. I never fell down. Shewww! THat deserved out loud laughter on my part!

MISSION ACCOMPLISHED!

December 5, 2010 SWIM CLINIC

SWIM
   SWAM 12:00pm

600 warm
500 timed 11:00.27  same as first week, but felt better

12x25 drills
the six drill learned

100 comfortable  my guess 2:16 - ACTUAL 2:01.28
100 fast - 1:46.02  (first week - 1:53, 1:52, 1:50)  IMPROVEMENT
100 confortable- try to do 2:01.28 again  - ACTUAL 2:01.08  - Success!

100 Cool

1800 meters

Was depressed when i was driving there, and as soon as i started swimmng i felt better! Face down in the water and was so glad!!!!

December 3, 2010 - DEPRESSED

DID Nuttin'

December 2, BIKE

BIKE
  BIKED 2:33pm
1:25:23 - 19.47 miles - 13.69 avg mph - avg hr 122

Nice Chillaxin bike ride!

December 1, 2010 WEIGHTS

WEIGHTS
   WEIGHTS
Did circuit with andy. I went too light i think.

November 30, 2010 RUN

RUN
   RAN 10:13pm
1:24:21 - 7.65 miles - 11.02 pace  - avg hr 168

wow! thats 38 seconds per mile slower than my previous run and 11 point higher on heart rate. All i can figure is because of my 45 mile bike ride day before. My body was taxed. I felt the same, i felt like i was running at a comfortable pace.  Interesting!

November 29, 2010. BIKE

BIKE
BIKED 1:48pm
45.54 miles - avg mph 14.24 - avg hr 147-     3:12:20

My first 45 mile ride. Way kool. Two times I noticed fatigue in back of
Left leg and my sit bones a couple of times had my attention. Other than that a very good
Ride.

November 26, 2010 SPIN/RUN

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

November 25, 2010 GOBBLE GOBBLE

DID not do SHIT! Except consume large amounts of stuffing!

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

November 23, 2010 Weights

WEIGHTS
   Light Weights

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

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

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