Sarah
chilly and windy...legs tired for some reason.
- Site:
- http://www.fitprosarah.com
- Miles:
- 3541 total / 376 in 2012
- Goal:
Herniated disc & sciatica resulting in drop-foot - May 2011 - 5 months of rehab - started running/cycling again in October 2011 - I AM BACK! :) IM 70.3 NOLA '12
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Entries
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VELO
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swim
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VELO
great 24.58 mi 01:20 18.4mph pace
15 min warmup
10 min hard (strength)
5 min recover
X 4
Cooldown -
swim
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VELO
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swim
good 2800 yd 01:00 37:42 pace
body is sore/tired from moving!!!
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swim
alright The Swim of Death 2800 yd 00:55 34:34 pace
gotta go back and calculate yardage. Coach Nan kept adding "extra" Friday 50's...no fins...I was dying. It was work. Hard to catch breath! Worth it.
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WOW!!
8 days ago • Like
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swim
great Awesome! 3000 yd 00:59 34:52 pace
what a workout!!!!!!!!
500 swim/100 drill/100 kick
10 x 50 kick/swim
8 x 25 on :35
4 x 100 kick/16 pushups/150 swim (rest :20 after)
100 paddles
8 x 50 pull on 1:10
100 cooldown -
RUN
great Lakes 6.54 mi 01:00 09:10 pace
10 min warmup
5 x half mile zone 3 with 4 min easy jog
10 min cooldown -
FIT
great Self Myo Release & suspension... 00:30
worked on plantar fascia, calves, quads, IT/TFL 15 min
Suspension circuit:
10 squats (ass to grass)
10 rows
10 reverse lunge to single-leg balance with knee drive (per side)
10 pushups
10 Y raise... read more -
RUN
great Transition run 1.86 mi 01:15
166bpm avg - felt pretty good! High turnover w/o much effort.
171 cal -
VELO
great Split loops & sprints! 21.54 mi 01:12 17.8mph pace
Way better with a buddy!
warmup 16:54 145bpm avg
30 sec sprints every 5 min (or so lol) 44:31 / 143bpm avg / 17.9 mph avg / top speed 26.1mph
Cool down 11 min 135bpm avg
1147 cal -
swim
great Crawfish 2975 yd 00:59 34:54 pace
500 free / 300 kick
12 x 25 kick underwater on :35
4 x 125 on 2:40 swim
4 x 100 on 2:40 swim
6 x 125 on 2:40 pull
8 x 25 kick on :35
50 kick on back easy -
RUN
good Run with Missy & Harlo 8 mi 01:19 09:52 pace
8 miles with Missy around campus/lakes. Left arch is kinda funky - I think it's from trying to unclip from pedals while crashing on bike yesterday.
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swim
great Love my new Zoomers! 2630 yd 01:07 44:50 pace
I love to Swim!!!!
480 swim
300 pull10 x 60 kick/swim x 8
8 x 60 on 1:05 (odd - 30 left/30 rt; even 3 kick switch/swim)
18 x 30 kick on :35
19 x 30 pull :30
14 x 30 swim :25Kick 120
6 x 20 ... read more
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VELO
good Crazy woman on drugs nearly r... 21.77 mi 01:15 17.4mph pace
river road. All was fine and dandy on post-swim ride except I had stomach cramps. Midway thru the excursion, this crazy woman in a Camry got right behind me and then right next to me. She was yelli... read more
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VELO
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swim
great Started early! 2350 yd 00:48 36:08 pace
I love to swim!!!! Was told I have a strong kick and earlier today one of my clients/fellow triathlete told me I look like a pro on my bike! Thanks, Wendy!
400 free
300 pull10 x 50 25 drill/25 k... read more
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Great Performance:
:) You are fast!!! You did ALOT in that time frame!!
17 days ago
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Thank you, hon!!! I was doing an 1:50 100 during warmup! Proof that swim practice DOES indeed work! :) Major high-five to you too! Yay for improvement!
17 days ago • Like
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VELO
great 3 loops 32.26 mi 01:47 18.0mph pace
Avg HR 137, max 168
1396 cal
First 2 loops = 21.55 mi / 1:14:55 / 17.3mph / 128 bpm avg
3rd loop = 10.71 mi / 32:30 / 19.8mph / 158 bpm avg -
swim
good Crawfish 2650 yd 00:54 36:03 pace
500 wup
6 x 100 on 2:00 (25 kick/75 swim fins)
800 in 16:00
Pull 300
Fins kick 200
Kick 100
6 x 25 sprintsDidn't feel completely relaxed for some reason.
2650
54:18
Sarah
Great ride Sarah!
5 days ago • Like