Bill
Felt pretty good. WU:200m free, 150m kick/drill, Main set: 300m fee, 150m kick, 200m free, 150m kick, 150m free, 150m kick
- Miles:
- 638 total / 141 in 2012
- Goal:
Goals for 2012: 1/2 marathon, marathon, Olympic tri, 1/2 Ironman, ultramarathon
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Bill logged 638 miles.
Last workout 2 months ago. Help get them back on track!
Entries
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swim
alright 1450 m
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RUN
good Treadmill 7.3 km 00:46 10:08 pace
5min WU, 6x800, 5min CD. Main set was at 7mph, with 2min rest at 5mph.
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swim
good 1200 m
1x120 WU, 1x120kick, 1x200PB, 2 x (1 x 100, 1x 200), 1x160CD
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RUN
great Ottawa 10 km 00:54 08:39 pace
Winterman 10km, 1/8 Clydesdale. Far better pace than I expected. Felt good throughout.
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RUN
good 9 km 00:51 09:09 pace
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FIT
alright 11.4 km 00:30 04:14 pace
stationary bike profile
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RUN
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FIT
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swim
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RUN
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FIT
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RUN
alright Orleans 15.1 km 01:35 10:04 pace
Felt a bit sluggish, pretty slushy, temp -1, still a pretty good result
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FIT
good 14 km 00:30 03:26 pace
good, avg 90rpm, lvl 5,
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RUN
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swim
alright 1000 m
good, 1x120wu, 1x120kick, 2x120pull buoy, 2x120 free, 2x100 free
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FIT
good 6.1 km 00:27 07:11 pace
felt good, good cardio, 10/9/8 with 1 min recovery
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FIT
alright 21.1 km 00:45 03:25 pace
easy recovery spin
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RUN
good Orleans 12.7 km 01:10 08:53 pace
Very good. Longest run in over 18months. Felt very good for this early in the training year. Great things are yet to come.
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swim
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RUN
good Treadmill 7.2 km 00:45 10:07 pace
Great. Cardio and legs felt good. Intended to do 6k but tacked on a bit more. up to 9mph and 2%incline
Bill
