Monica D
It was hard I finally have the freestyle down, but can't get coordinated with the breaststroke.
- Site:
- http://mdfranks20112012.blogspot.com/
- Miles:
- 3463 total / 632 in 2013
- Goal:
My goal is to remain injury free, and to keep doing Olympic Tris' until my swim time has improved by 15 minutes and to complete IMAZ in 2014
Track and share your training!
Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.
Monica D logged 3463 miles.
Last workout 27 days ago. Help get them back on track!
Entries
-
swim
great Masters Swim 1600 yd 00:45 49:30 pace
-
RUN
-
FIT
great Functional strength-hip and core 00:37
Standing abductor/adductor band stretches: band around knees, feet hip width apart, squat position: 1x 20 one knee in,then out, repeat w/other knee; then 1x 20 both knees in then out: 2 x 20 monste... read more
-
swim
great Group swim 1900 yd 01:00 55:34 pace
FOCUS: Open Water Training
WU: 200 mix of strokes; 3 x 100 SBB build to 80% effort @ :15
4 x 50 with band and buoy only at 80-85% @ :10
8 x 25 ( 3 @ 90%, 2 ez) @ :5 sec
MS:
10 x 100, all @ :3... read more -
RUN
-
swim
great Masters swim class 1550 yd 01:00 68:07 pace
Felt good, getting used to the instructors
150 flutter
200 freestyle with buoy
200 freestyle
50 streamline
200 freestyle
150 freestyle
50 freestyle
3 x 100 back stroke
50 streamline belly breath... read more -
FIT
great Functional strength hip and core 01:00
Standing abductor/adductor band stretches: band around knees, feet hip width apart, squat position: 1x 20 one knee in,then out, repeat w/other knee; then 1x 20 both knees in then out: 2 x 20 monste... read more
-
RUN
great interval running 3.25 mi 00:32 09:56 pace
WU: 10 min ez jog
4 x 1.5 min build 30 sec @ Z2/Z3, Z3, Z3/Z4
MS:
3 x 9 min loops:
#1: Z2 flats, Z3 hills
#2: Z2/Z3 on flats, Z3/4 on hills
#3: Race Effort Z4
all with 3 min walk between each -
RUN
-
VELO
great Idylwood to Hollywood Hills 21.01 mi 01:44 12.1mph pace
Great ride, nice and warm outside, it was a very hard climb but I conquered it... Lots of people out today on the roads it was the Tour de Cure!
-
swim
great Masters swim 1200 yd 01:00 88:00 pace
Lots of instructions, different instructor checking out our various strokes to see what needs improvement
-
VELO
great Hanging out on a nice day 14.98 mi 01:03 14.3mph pace
Great ride on the Marymoor trail... loving the weather
-
FIT
great Spinning no tv 8.32 mi 00:45 05:24 pace
tried to concentrate on technique no tv this time just music.
Here is my drills WU: 5 min ez spin, 5 min build to Z2/Z3; then do
1 x 3, 1 x 2, 1 x 1 min all Z2/Z3, build rpm from moderate to ver... read more -
RUN
great Marymoor park run 8.61 mi 01:36 11:09 pace
It was a great run, it was crazy hot 85 degrees according to the billboard, but I managed to stay hydrated. Felt good no pains today!
-
VELO
great Lake Sammamish ride 22.87 mi 01:34 14.6mph pace
It appears that I rode just a wee bit better than my normal lollygagging pace. I guess it 'really' does help to ride with other people who are faster; I am pretty happy about that pace.
-
walk
great Evening walk around Mercer Is... 2.48 mi 00:42 16:52 pace
Evening walk after eating a slice of pizza at Mo's found a trail with stairs to heaven it seemed. We ran part of it and walked part of it, worked up a sweat in the hills.
-
Nice Job:
Yum! Nothing like a good slice of pizza before or after a workout. :D
about 1 month ago
-
-
walk
-
RUN
great Marymoor run/walk 5.04 mi 01:00 11:54 pace
Awesome because the sun was out & hanging out & was hanging out with friends.
-
Nice Job:
That's the way! Great job!
about 1 month ago
-
-
RUN
great Muddy trail run 3.61 mi 00:42 11:37 pace
Muddy trail run that turn in to more of a walk run in Lake Sammamish park... was happy though that sun stayed out.
-
RUN
great Heroes Half Marathon 13.49 mi 02:39 11:47 pace
Run/walk half... did a run for heroes among us, past and present.
Very nice.
about 1 month ago • Like
Thanks Bob
about 1 month ago • Like