Dennis
Arms nearly fell off after this session
6 x 100 warmup / 12 x 50 hard-mod kicks / 10 x 100 hard-mod pulls / 20 x 50 hard-mod free / 12 x 25 warmdown
- Site:
- http://denshow.multiply.com
- Miles:
- 5842 total / 929 in 2013
- Goal:
a marathon-distance run would be nice.
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Entries
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swim
good UP Pool 01:50
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RUN
great Inner-outer oval 11.38 km 01:05 09:11 pace
felt really good to get past the 10km barrier despite two ankle snafus
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swim
great UP Pool 3100 m 01:40 51:54 pace
another "on the house" session with birthday boy, Coach Bernie
20 x 25 warm-up / 5 x 100 kicks / 5 x 100 pulls / 8 x 50 drills / 10 x 100 free with paddle / 200 warm down
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VELO
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swim
alright UP Pool 1700 m 00:45 42:36 pace
after the run, Coach Bernie gave me a short but grueling workout
8 x 25 warm-up then 3 x 500m swim. Cramping at the last set. Did my best to finish. no more warm-down. ugh -
RUN
alright UPM 10km route 7.85 km
Tried to do 10K, but my body wasn't up to it. wasn't able to get an accurate reading of my time and distance since Nike Run decided to go haywire. I figured I'm around the 5'50&... read more
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VELO
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swim
good UP Pool 3000 m 01:40 53:38 pace
ondahaus training again! this time, with drills.
600m warm-up / 600 m kicks / 600 m pull / 8 x 50 drill / 10 x 50 half-sprint / 12 x 25 warm-down
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RUN
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swim
good UP Pool 1500 m
ran out of pool time. so i did what distance i can finish before the pool closes
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VELO
good Pisong Kape - Jala-Jala loop 69.5 km
nice to be back here. enjoyed the ride but hated the drive home
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VELO
- swim
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VELO
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RUN
alright Univ Ave - Inner/outer oval 5.39 km 00:31 09:15 pace
super humid evening. really had a difficult time breathing through the run.
- swim
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swim
good Brent Pool 1000 m
steaming pool under the mid-day sun
did some drills and made the most of the pool session
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VELO
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VELO
good Subic 5150 route survey 53.4 km
blazing hot sun but fantastic course. lots of uphills and fast descents. got schooled by fellow riders
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VELO
