Sarah
Avg HR 117 / max 139
- Site:
- http://www.rippeleffectfitness.net
- Miles:
- 7831 total / 1787 in 2013
- Goal:
Pensacola Bridge Swim, IM 70.3 NOLA, IM 70.3 Buffalo Springs Lake, IM 70.3 Austin
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Entries
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VELO
great 27.13 mi 01:35 17.1mph pace
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swim
great 2600 m 00:49 30:09 pace
WU 200 / 200 buoy
8 x 25 dolphin on back (odd) / kick on back (even)
Buildup 8 x 25 on :35
1200 - 23:30 - 1:58/100m pace / 25 strokes per length
8 x 75 pull (1:12-1:14/100m pace) -
RUN
great Muggy 4-miler 4 mi 00:37 09:17 pace
On schedule for this week are a 50-min tempo run, a 30-min mod aerobic, and an hour & a half long run.
Got out here later than I planned, so I opted to knock out the 30-min. :)
Splits:
9:37
9:3... read more -
VELO
great Bag balm 37.55 mi 01:59 18.9mph pace
Got a later start than I wanted, but was comfy! :)
Avg HR 132 / max 150
TE 2.3 -
swim
great Y w/Meredith 2350 yd 00:41 30:49 pace
WU 300/200 pull (1:46 pace/1:38)
10 x 25 drill (1A, catch up, thumb scrape)
400 pull - 1:33 pace
400 swim - 1:50 pace
300 pull - 1:36
300 swim - 1:49
200 pull - 1:31 -
RUN
great Negative split 6.62 mi 01:03 09:34 pace
it was actually cooler and breezy this morning!
Started off feeling tight and stiff. Didn't wear HR. went by feel. HR didn't seem to rise much as I increased pace.IT FEELS GOOD TO GO FA... read more
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VELO
great 24.41 mi 01:17 19.1mph pace
Note: Avg hr 136 / max 154
Max speed 25.5
Casino down Ben hur and back - 7.78mi / 18.65mph / 128bpm
Jeep river road to gummers - 12.13mi / 20.33mph / 140bpm
Gummers to jeep - 4.51mi / 18.6mph / 139bpm -
swim
great Late start 1700 m 00:35 33:08 pace
got there right before practice started so no warmup
4 x 25 swim/25 kick, 25 drill/25 kick, 25 drill (did thumb scrape drill & focused on reaching & lengthening)
2 x 300 swim on 6:45 (2:00 ... read more -
VELO
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Great miles & turtle rescue! I did one of those myself earlier this week.
7 days ago • Like
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RUN
great Lakes w/Denise 5.23 mi 00:50 09:38 pace
sauna!
HR strap sucks!
Left medial lower leg (tib or hallucis?) was cranky for first mile
Mile 1 - 9:47
Mile 2 - 9:39
Mile 3 - 9:34
Mile 4 - 9:35
Mile 5 - 9:39
Remainder - 9:20 -
swim
great Post-Long-Ride! 2300 m 00:46 32:06 pace
legs were tired but oh well, that's how it is!
WU 200 / 100 pull
12 x 50 drill (odd = right arm/even = left)
300 pull - alternating 50 breathe on rt only/left only - 1:43 pace
Rest 1
300 swim ... read more -
VELO
great Morning long ride 53.14 mi 02:56 18.1mph pace
Met up with Denise for the final 1:15
Avg HR 127 / max 148 -
RUN
good Biskit on my mind :( 10.27 mi 01:43 09:59 pace
Going topless makes HR readings more accurate. Truth!
Got a later start than I wanted bc Biskit had a bad morning. He's having hip/back pain and it was so bad this morning that he threw up. :... read more
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VELO
alright TGIF! 38.85 mi 02:06 18.5mph pace
felt like I had headwind the entire time.
Avg HR 129 / max 142 -
RUN
great Club South Runners Hump Day 2... 2 mi 00:14:22 07:11 pace
that hurt so good! 2nd in age group & 3rd female overall!!!!!!
Splits:
7:14
7:08 -
VELO
great Paincave - Auburn to Modesto 18 mi 01:00 18.0mph pace
WU
SL drills
High cadence intervals
Low cadence intervals
WD -
swim
great 2600 m 00:48 29:55 pace
Long course
WU 400 (3:08 pace) / 200 pull (1:49 pace)
12 x 25 on :30 fins - streamline off wall; no breath before wall
4 x 125 on 3:45 (2:24;2:30;2:30;2:27)
6 x 50 on 1:00 fins (:46;:48;:46;:49;:47... read more -
RUN
great City Park Quickie 3.85 mi 00:35 09:10 pace
just felt like running without keeping HR down. HR strap is still acting up.
Loop from golf course around small lake and then loop around golf course
9:27 - mile 1
8:49 - mile 2
8:33 for 0.61
Rema... read more -
VELO
great Mickey D's to loop and back 27.42 mi 01:31 18.1mph pace
Rode w/Jeannie
15 WU - 14.4mph/116bpm
15 harder - 19.0/136
3 easy
15 harder - 19.0/135
3 easy
15 harder - 20.4/129
Remainder easy -
RUN
great Bday Tempo run w/Jeremy 6.13 mi 01:01 09:55 pace
1 mile easy - 10:33
4 miles tempo - 9:01/ 9:34/ 9:40/9:42
1 mile easy - 10:58
HR data is still waaaayyy wrong
Wow- nice distance!!
3 days ago • Like • 1 person
Thank you, Sheila!
1 day ago • Like