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  • 1 miles
  • 00:53 time
  • 447 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. swim
    good indoor scy 2600 yd 00:53 35:52 pace

    300 w/u
    200 kick w/ fins
    3 x 100 breathe every 5

    4 x (200 swim / 50 easy) on 3:30
    100 kick
    5 x 100 on :45
    200 easy

  2. RUN
    good Greenbelt Park loop, then home 11 mi 01:43 09:21 pace

    Nice mix of wooded trail with hills and flat paved trail. Mostly overcast. The flat trail felt good after all that up & down.

    56:51 - 5.5 mi loop Greenbelt park
    rest / reposition
    46:31 - 5.5 m... read more

  3. RUN
    great BARC / PBT 7.5 mi 01:18 10:24 pace

    first time in a long time getting back to 2mi intervals. Did well. Cooler temp, low dew point.

    12:08 - 1.25 mi out
    3 x 2 mi intervals on 18:00 (14:15 / 13:55 / 13:46)
    3:19 rest
    13:00 1.25 mi return

  4. RUN
    good hills 4 mi 00:50 12:32 pace

    been a long time since I did these - went well. tough to estimate distance

    11:01 1.25 mi out
    5 x hill on 5:00 (2:15 up)
    13:23 - 1.25 mi return

  5. RUN
    good RI / TT / PBT / NEBT 10 mi 01:22 08:09 pace

    Tempo, able to negative split.

    40:34 - 5 mi out
    :60 - rest
    39:59 - 5 mi return

  6. RUN
    good beach 6 mi 01:03 10:30 pace

    still feeling tired from long run from previous Monday
    38;27 out
    30:20 return

  7. swim
    good beach 1800 yd 00:50 48:53 pace

    really didn't go far because of current. Put in someting for distance as a place holder. But it took some effort

  8. RUN
    great Topsail, NC 15 mi 02:06 08:24 pace

    Warm and humid, but got it done. Helped that it was overcast

    47:41 - 5.5 mi out
    47:03 - 5.5 mi return
    :28 rest
    15:54 - 2 mi out
    14:57 - 2 mi return

  9. RUN
    good BARC / PBT 7.5 mi 01:09 09:11 pace

    12:08 - 1.25 mi out
    2 x 1.5mi intervals on 13:00 (10:42 / 10:20)
    1 x 1.0 mi intervals on 9:00 (6:54 / 6:46)
    11:01 - 1.25 mi return

  10. swim
    good indoor scy 3200 yd 01:02 34:06 pace

    a bit fatigued from Saturday's run, but made it. Not my best times.

    300 w/u
    200 kick w/ fins
    3 x 100 breathe every 5

    4 x 400 on 7:00 (6:02 / 5:55 / 5:55 / 5:45 [with pull bouy])
    50 easy
    150 ... read more

  11. RUN
    good RI / TT / PBT / NEBT 13 mi 01:53 08:40 pace

    longest run this season. warm and humid, but overcast. Almost too warm, but sweated thru it. Gonna need to be cooler to go longer and faster.

    6.5 mi out - 55:58
    6.5 mi return - 56:47

  12. swim
    good indoor scy 3100 yd 01:05 36:54 pace

    300 w/u
    200 kick with fins
    3 x 100 breathe every 5

    6 x (200 swim / 50 easy) on 4:30. Start with 3:15 / 45 split. For each 200 reduce time for 200 and add it to 50
    150 kick
    10 x 50 on :50

    150 easy

  13. RUN
    good BARC / PBT 7.5 mi 01:13 09:40 pace

    1.25 mi out - 12:06
    2 x 1.5 mi on 13:00 (10:41 / 10:26)
    2 x 1 mi on 10:00 (6:58 / 7:01)
    rest - 2:54
    1.25 mi home - 14:11

  14. RUN
    great Greenbelt park 12 mi 01:52 09:20 pace

    big loop around Greenbelt park with my daughter - 61 min
    rest and drive to campground - 5:40
    campground to home - 45:30

    warm and humid, but it's July and to be expected.
    distance is a guess -... read more

  15. swim
    great indoor scy 3200 yd 01:00 33:00 pace

    300 w/u
    200 kick with fins
    3 x 100 breathe every 5

    4 x 400 on 7:00
    100 easy
    100 kick
    5 x 100 on 1:45
    100 easy

  16. RUN
    great BARC / PBT 6.5 mi 01:01 09:23 pace

    cooler and dryer - finally, some decent temps!! Getting my speed back.

    1.25 mi out - 12:16
    4 x 1 mile on 9:00 (7:17 / 6:52 / 6:47 / 6:43)
    [first mile paused a few seconds to chat]
    rest - 3:20
    1.25... read more

  17. swim
    good indoor scy 2200 yd 00:55 44:00 pace

    300 w/u
    200 kick w/ fins
    3 x 100 breathe every 5

    10 x 100 on 1:50 (after the first few, held 1:20)
    100 easy

    300 swim (hoped to do 500, but ran out of steam)
    100 easy

  18. RUN
    alright RI / TT / PBT / NEBT 10 mi 01:24 08:26 pace

    started good, but got over heated

    5 miles out - 41:06
    5 miles return - 43:16

  19. swim
    great indoor scy 2900 yd 01:00 36:24 pace

    300 w/u
    200 kick with fins
    3 x 100 breathe every 5

    5 x (200 swim / 50 easy) on 4:30
    100 kick
    6 x 100 on 1:45
    150 easy

  20. RUN
    good BARC / PBT 5.5 mi 00:54 09:45 pace

    1.25 mi out - 12:30
    3 x 1 mi on 9:00 (7:12 / 6:59 / 6:58)
    1.25 mi return - 13:01