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  • 2 miles
  • 01:02 time
  • 523 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. 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

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. RUN
    great RI / TT / PBT / NEBT 8 mi 01:03 07:51 pace

    finally able to get out. Nice morning, for July

    4 miles out - 31:27
    rest - 30 sec
    4 miles return - 30:55

  12. swim
    indoor scy 2350 yd 00:50 37:26 pace

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

    6 x 150 on 2:30
    50 easy
    5 x 100 on 1:45 (able to hold about 1:20, fastest 1:19)
    100 easy

  13. RUN
    great BARC / PBT 4.5 mi 00:42 09:26 pace

    1.25 mi out - 12:03
    2 x 1 mil on 9:00 - 7:14 / 7:00
    rest - 2:45
    1.25 mi return - 11:45

  14. swim
    great scm outdoor 3300 m 01:02 30:14 pace

    25.77m pool (New Carrollton). Felt sooo good to be able to do this!!!
    300 warm up
    3 x 100 breathe every 5

    5 x 500 on 10:00 (I think that was the interval. Came in at about 8:30)
    100 easy

  15. swim
    good indoor scy 2950 yd 01:00 35:47 pace

    Goggle issues today. Good swim, but sooooo tired

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

    6 x 75 on 1:15
    50 easy
    100 kick
    200 swim (I only did 100)
    10 x 50 on :50 - goggle issues here, ... read more

  16. swim
    good indoor scy 2600 yd 01:00 40:36 pace

    300 w/u
    300 kick with fins - IM order
    3 x 100 breathe every 5

    5 x (150 swim / 50 easy) on 2:30
    100 kick
    10 x 50 on :50
    100 easy

  17. RUN
    good BARC / PBT 6.5 mi 01:02 09:32 pace

    1.25 mi out - 13:30
    3 x 1 mi on 9:00 (7:12 / 6:54 / 6:53 / 6:52)
    1.25 return - 12:23

  18. swim
    good indoor scy 2600 yd 01:00 40:36 pace

    300 w/u
    300 kick with fins - IM order
    3 x 100 breathe every 5

    5 x (150 swim / 50 easy) on 2:30
    100 kick
    10 x 50 on :50
    100 easy

  19. RUN
    great rock creek park 7 mi 01:03 09:00 pace

    wonderfully cool morning!!! with brother, not sure of distance. Did 4 x 4:00 repeats on return (3:00 strong / 1:00 rest). 3:30 rest at half way

  20. swim
    good indoor scy 2000 yd 00:50 43:59 pace

    short distances but fast

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

    8 x 75 on 1:15 (with a 50 easy after 4)
    50 easy
    100 kick
    6 x 50 on :50
    100 easy