Miles:
6004 total / 569 in 2015
Goal:

2015 seems like a good year for 140.6.

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  • 2 miles
  • 01:27 time
  • 545 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. swim
    After work 3400 yd 01:07 34:40 pace

    couldn't go before work because of an appt, so this was post work. felt surprisingly good after a long day.

  2. RUN
    good 8 mi 01:20 10:00 pace

    Knew I needed to catch up on sleep so I missed practice this morning. Long day of hockey and family stuff kept me from getting on the mill until 8:30 pm, but I got it done. This was an easy recover... read more

  3. VELO
    Movie Time at T2 23.2 mi 01:30 15.5mph pace

    90 min endurance ride at practice this morning. No efforts, as this weekend is a recovery weekend for the team. We hooked up the projector, and Frozen was the movie of choice. Not my choice, sin... read more

  4. swim
    good 1.25 mi 00:44 34:50 pace

    Long set was 20x50 (1000) with 100 hard, 50 easy, repeat. I have honestly been working my ass off in the pool and love that I am seeing improvement in my speed and endurance.

  5. VELO
    good 12.4 mi 00:45 16.5mph pace

    Post swim at home on the trainer. Endurance ride with 30 sec spin ups every 2:30.

  6. swim
    good 1.82 mi 01:05 35:42 pace

    Long swim of the week. Main set was 3x600 increasing effort every 200.

  7. FIT
    good 00:20

    Post run

  8. RUN
    good 6.2 mi 01:00 09:40 pace

    Inclines with increasing paces.

  9. RUN
    good Off the bike, through the hal... 1.2 mi 00:15:00 12:30 pace

    10 min run off the bike, then some dynamic exercises followed by dynamic stretching.

  10. VELO
    good Hill Ladder 19.5 mi 01:20 14.6mph pace

    spin ups, followed by a climbing ladder which ended with a 4 min standing climb. Whew.

  11. swim
    good Step down sets and drills 2800 yd 00:57 35:41 pace

    felt good after a busy weekend.

  12. RUN
    good 1 mi 00:10:00 10:00 pace

    Indoor run in the halls of T2 off the bike.

  13. VELO
    good 21.1 mi 01:30 14.1mph pace

    Team practice. Single leg drills, then main set of Z3 efforts with max rep at 15.

  14. swim
    good 1.36 mi 00:48 35:06 pace

    Concentration on kicks. Used fins for the first time and felt like I was flying. No wonder fast swimmers like swimming so much more.

  15. RUN
    good 3 mi 00:30 10:00 pace

    10 min on the track, 10 min on the stair climber, 10 min on elliptical.

  16. swim
    good Post bike 2200 yd 00:46 36:52 pace

    deep water start practices with various kicks, 100's all out, with step downs to 75 and 50.