SWIM
SWAM 8:50pm 10:00pm
500 Warm
600 50drill/50freestyle
500 - 100 easy - 100 Mod - 100 Fast - 100 Mod - 100 Easy
300 Cool
1900 MEters
Sunday, December 12, 2010
Wednesday, December 8, 2010
December 7, 2010 RUN
RUN
RAN 11:37 PM
1:00:04 - 5.53 miles - 10:51 pace - AVG HR 145.
Heart rate waaaaay better than last week. I was worried it would be the same after the long bike again.
RAN 11:37 PM
1:00:04 - 5.53 miles - 10:51 pace - AVG HR 145.
Heart rate waaaaay better than last week. I was worried it would be the same after the long bike again.
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!
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!
Sunday, December 5, 2010
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!!!!
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 2, BIKE
BIKE
BIKED 2:33pm
1:25:23 - 19.47 miles - 13.69 avg mph - avg hr 122
Nice Chillaxin bike ride!
BIKED 2:33pm
1:25:23 - 19.47 miles - 13.69 avg mph - avg hr 122
Nice Chillaxin bike ride!
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!
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!
Wednesday, December 1, 2010
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.
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.
Saturday, November 27, 2010
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
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
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
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