Nicole
300+ warmup
4X100
2 Times through (3X200 on 2:50, 2:55, 3:00- 50 0n 1:15- 7X100 on 1:25, 1:25, 1:40, 1:25, 1:25, 1:40, 1:25 -50 easy)
12X50 on :35 , no breaths
- Miles:
- 2389 total / 0 in 2013
- Goal:
Ironman Arizona 2012
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Nicole logged 2389 miles.
Last workout over 1 year ago. Help get them back on track!
Entries
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swim
great Masters New Years day swim 3800 yd 01:20 37:03 pace
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RUN
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RUN
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RUN
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RUN
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swim
good 4600 yd 01:23 31:45 pace
300 WUp
4x100 descend
4x(5x150 on 2:00,2:10,2:20,2:30,3:00)
4x(4x50 pull on :40,:45,:50,1:00)
100ez -
RUN
good Long run with Brigitte, Erin,... 16.3 mi 02:28 09:03 pace
Easy first 9 then picked it up from 10-14 then easy 2 home
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VELO
great Church trails with Brigitte
So much fun! We did 5 loops before dark. Anybody know how far a loop is?
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swim
good Master swim 2000 yd 00:40 35:11 pace
400 WUp
8x 75 on 1:15
3x(4x50 on :40, :45, :50, 1:00) 50 easy
2x(4x50as above)
Should have done 1x(4x50) but had to relieve the babysitter -
RUN
great Turkey run at Washington park 7.5 mi 01:10 09:20 pace
Traditional route plus an extra loop with Tara
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FIT
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FIT
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RUN
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swim
good Eisenhower lunch swim 2800 yd 00:50 31:25 pace
500 WUp
4x(4x25 on :20,:25,:30,:30)
4x(3x50 on :40, 50 on 1:00, 2x50 on :40, 50 on 1:00, 1x50 on :40, 50 on 1:00) -
RUN
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VELO
good Mountain biking on the lake t... 11 mi 01:45 6.3mph pace
Soooo challenging and frustrating but sooo much fun
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swim
good Super early Masters 4000 yd 01:15 33:00 pace
500 WUp
6x(2x200 on 2:45, 3:15)
5x100Pull on (1:15,1:20,1:25,1:30,2:00)
12x50 on 1:00 ascend -
RUN
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RUN
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swim
good Eisenhower morning swim 2300 yd 00:50 38:15 pace
500 warmup
2X(200 on 2:45, 9X50 on :40, :45; 50 easy)
8X50
Nicole
