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  • 13 miles
  • 03:41 time
  • 2118 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. swim
    good outdoor LCM 4100 m 01:27 34:08 pace

    overcast, so weather wasn't amazing, but it was a good swim. Getting a bit better on 200s

    400 w/u
    4 x 100 hypoxic
    800 swim

    6 x (200 swim / 50 easy) on 5:00
    8 x 100 on 2:00
    200 easy

  2. RUN
    good morning tempo 8.6 mi 01:09 08:01 pace

    tad cooler, but humid. Knew it would be a tough run after yesterday afternoon's swim, but I made it. Had to slow a couple of times, but still managed to descend each mile

    1.3 mi out - 11:08
    6... read more

  3. swim
    great LCM 800's 3400 m 01:05 30:46 pace

    Starting to get used to these longer sets

    400 easy
    4 x 100 hypoxic

    3 x 800 on 15:00 (come in about 14:00, have a minute rest)
    200 easy

  4. RUN
    good C&O canal, Old Anglers 10.1 mi 01:25 08:21 pace

    warm and very humid. Staring at 8 am this close to summer solstice is just too late - sun gets above the very tall trees. Either need to start earlier or drive farther where there is more tree cove... read more

  5. swim
    good outdoor LCM 3300 m 01:05 31:41 pace

    Second outdoor LCM swim, overcast this time. Nice to swim 50m between turns. And leaving work early doesn't suck either

    400 w/u
    3 x 100 hypoxic

    400 swim (6:58)
    6 x (200 swim / 50 eas... read more

  6. RUN
    good morning intervals 8.6 mi 01:15 08:43 pace

    warm and humid, but overcast. Gave myself a treat and did 2 mile intervals - I really enjoy them! I've got some work to do to get back into top shape, but I am definitely making progress. I co... read more

  7. FIT
    good standard core 00:26

    Two sets of: 1 minute each: front, side, and reverse planks; glutte bridge, bicycle, donkey kicks. Also Russian twists, 40 one foot toe touches each side, and 50 squats

  8. swim
    great outdoor LCM - at last! 4000 m 01:20 32:11 pace

    Finally back to outdoor pool, so nice to swim under the sun. Hit 4000 meters, not yards!!! Groups of 800's. Kind of glad the swim team arrived so I had to cut short the group of 100s, starting... read more

  9. RUN
    good morning tempo 7.6 mi 01:00 07:49 pace

    warm and humid. Good to get some miles in after a long weekend.

    1.3 miles out - 11:15
    5 miles tempo (7:26 / 7:23 / 7:33 / 7:25 / 7:18)
    1.3 miles return - 11:10

  10. RUN
    good morning intervals 7.7 mi 01:08 08:49 pace

    Cool but humid, great morning for intervals. Added one more over last week

    1.3 mi out - 11:11
    5 x 1 mi on 9:00 (7:09 / 6:58 / 6:52 / 6:49 / 6:43)
    1.3 mi return - 11:48

  11. FIT
    good simple 00:12:00

    front and side planks, glute bridge 1:30 each. On back side-to-side leg swings (windshield wipers), Russian twists & squats to over head reach with 20lb weight - 1:00 each

  12. RUN
    good short 4 mi 00:31 07:45 pace

    short run followed by core work. 16 minutes out, 15 return.

  13. So who has done the Escape from Lewes swim? Glenn?? Seriously considering it this year.

  14. swim
    good lunch swim - thousands 3900 yd 01:09 31:08 pace

    3 sets of 1000. slowly working my way up to 4000+ yd swims

    300 w/u
    3 x 100 hypoxic

    1000 swim
    50 easy
    2 x 500
    50 easy
    10 x 100 on 1:45
    200 easy

  15. "Running is about finding your inner peace, and so is a life well lived" - Dean Karnazes.

  16. RUN
    good morning miles 8 mi 01:03 07:52 pace

    Got warmer than I expected, gonna have to get out the door by 7 am, not 8 to adjust to summer running. Started to get over heated at the end. Right at the edge of what I can do without carrying a w... read more

  17. swim
    good lunch swim 3600 yd 01:04 31:17 pace

    Nice swim after I left work early (yea!)

    300 w/u
    3 x 100 hypoxic
    500 swim
    6 x (200 swim / 50 easy) on 4:30

    8 x 100 on 1:45
    200 easy

  18. RUN
    great morning intervals 6.7 mi 00:59 08:48 pace

    cool but humid. Trees are very happy with all the moisture they have received over the past month. Feet are better, not sure how happy they will be after mowing the grass this evening.

    1.26 mi out... read more

  19. FIT
    great standard core 00:25

    Two sets of: 1 minute each: front, side, and reverse planks; glutte bridge, bicycle, donkey kicks. Also Russian twists, 2 x 20 one foot toe touches each side, two sets of 20 chair dips and squats w... read more

  20. swim
    great lunch swim 3800 yd 01:06 30:34 pace

    Felt stronger than last week.

    300 w/u
    3 x 100 hypoxic

    1000 swim
    50 easy
    2 x 500
    50 easy
    6 x 150 on 2:30

    200 easy