Gina
Swim - Team Z, AM.
300 w/u
12x25 - z2 focus on underwater pull
12x75 - fingertip drag/tarzan/easy
750 - race pace
4x100 - IM, breast, free, free
- Site:
- http://trichick64.blogspot.com
- Miles:
- 2727 total / 0 in 2013
- Goal:
Ironman Arizona 2011 Shamrock Marathon 2012 Ironman Lake Placid 2012
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Gina logged 2727 miles.
Last workout almost 2 years ago. Help get them back on track!
Entries
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swim
good Swim - Team Z, AM 01:00
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swim
great Swim - Team Z, AM 2600 yd 01:00 40:36 pace
Swim - Team Z, AM. The pool had some earthquake damage! We were down from 10 lanes to 7 so there was some adjusting. I moved down a lane after the first 100 of the main set. This was a wise decisio... read more
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RUN
good Run - Lake Accotink 5.03 mi 01:04 12:48 pace
Run - Lake Accotink. Did a 10 minute warm-up walk, followed by 30 minutes at Z2. I had to walk - often - when my HR drifted up to Z3. Then I did 3x 4 minutes Z4/1 minute easy followed by 5 minutes ... read more
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swim
alright Swim - 500 is a nice number 2600 m 00:55 34:02 pace
Swim - 500 is a good number:
500 warm up
500 build
500 IM pace for time
500 easy for time
500 hard for time
100 cool down
My 500 IM pace and 500 hard were nearly identical. Had some breathing issue... read more -
VELO
good Bike-Easton 80 80 mi 05:00 16.0mph pace
Bike - Easton 80. Team Z ride, two out and backs from Easton Park. There was some fun wind and heat. It was awesome. Awesome to finish. Whew!
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RUN
blah Run - Out and Back 9.51 mi 02:01 12:45 pace
Run - Out and Back. It wasn't pretty but I got almost 10 miles in. Was supposed to be a 10 mile zone 2 run but I sure had a hard time staying in zone. It was kind of hilly. Had to walk a lot. ... read more
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swim
good Swim - Team Athlon, PM 2700 yd 01:00 39:06 pace
Swim - Team Athlon, PM. Had not swam in a week a 2 days. It went ok.
250 w/u
12x50 weakside
2x(4x200 descend - did ok, actually)
200 w/d
25 EZ
25 underwater...because I could. -
swim
good Swim - Team Athalon, PM 2250 yd 01:00 46:56 pace
Swim - Team Athalon, PM. A lot of drills tonight!
250 w/u
12 x 25 free, counting strokes
12 x 50 pull w/5 second glide using a kickboard between legs; lost the board a few times; good core workout
... read more-
Nice pool workout, Gina! How do the 2/3 finger drills go, is it what I think, just using 2/3 fingers on your stroke?
almost 2 years ago • Like
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swim
good Swim - AST 2350 m 01:00 41:05 pace
Swim - AST. It was nice to swim in an outdoor pool!
250 w/u
2x300 free, cruise
6x50 kick
3x200 free, cruise
6x50 drill up/stroke back
12x25-
Nice run and swim today, Gina! The run I did this morning was much like a swim....there was so much rain and huge puddles :-)
almost 2 years ago • Like
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RUN
alright Run - long run on streets and... 8.44 mi 01:43 12:15 pace
Run - long run on streets and trails. It was hot and gross. Blech.
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RUN
alright Run - post ride. 0.65 mi 00:07:40 11:47 pace
Run - post ride. It was hot. I was tired. I was supposed to run for 10 but only managed 7:40. Oh well...
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VELO
good Bike - long from Easton Park, MD 69.77 mi 04:06 17.0mph pace
Bike - long from Easton Park, MD. Team Z ride - out and back from Easton Park, to Tilghman Island, MD; then out and back from Easton Park to just over first bridge and back. There was a little head... read more
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RUN
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VELO
good Bike - NS loop 16.81 mi 01:08 14.8mph pace
Bike - North Springfield loop. Did a 20 minute warm up followed by a 10 mile time trial then a 10 minute cool down. 10 minute run followed.
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swim
good Swim - Team Z, AM 2600 yd 00:50 33:50 pace
Swim - Team Z, AM. Gotta love a zone 4 practice...
400 warm up
12x50 - odds catchup; events tarzan/fingertip drag
3(of 4)x 400 Z4,10sec rest,100highZ4,1min rest
100 cool down-
Nice work!! Awesome effort toward a strong swim in AZ. I took one look at that workout on the listserv yesterday and promptly slept in. :)
almost 2 years ago • Like
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Great swim, Gina!
almost 2 years ago • Like
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Thanks you guys. I'm so out of Z4 shape! And Jackie, you can still likely do this workout tonight! :)
almost 2 years ago • Like
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Thinking about doing a 2 mile swim next weekend. I've never done just a swim event like this, so it should be fun. It's up in Salem, MA, so that should make it a little more fun :-)
almost 2 years ago • Like
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RUN
good Run - neighborhood loops w/speed 3 mi 00:35 11:41 pace
Run - neighborhood loops w/speed
5' walk
10' z2
10' 30"all out/30"recovery
10' z2 -
VELO
good Bike - Z2 spin 4.75 mi 00:25 11.4mph pace
Bike - Z2. The schedule called for 25 minutes with 1x3 minute hill repeat. I did a spin and 17 minutes in pretended I was riding up a hill. I did not use my heart rate monitor but made sure the non... read more
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swim
good Swim - Team Z, PM 3650 yd 01:10 33:45 pace
Swim - Team Z, PM
950 w/u - I got there early
8x75 catchup/Tarzan/weakside
600, 500, 400, 300, 200, 100 -
RUN
good Run/Walk - neighborhood loops 2.6 mi 00:37 14:05 pace
Run/Walk - neighborhood loops. Did 1.75 easy (but hard for me!) in 20 and another .85 walking with the dog. That was much easier. Trying to get into a routine!
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VELO
good Ride - Team Z 61.27 mi 04:12 14.6mph pace
Ride - Team Z. Rode two loops from Poolesville High School - 37.80 + 23.47. We started at 6AM - thank goodness as it was pretty darned hot out there.
Great swim, Gina!
almost 2 years ago • Like