Ken
Pool Running
10 min warm-up
3-4-5-4-3 (3 min hard-1 min easy; 4 min hard-1 min easy; 5 min hard-1 min easy; 4 min hard-1 min easy; 3 min hard-1 min easy)
4x90 sec hard (30 sec recovery)
8x45 sec... read more
- Site:
- http://kkleidal.wordpress.com/
- Miles:
- 955 total / 0 in 2013
- Goal:
XC and Track in Downingtown West High School. Long Distance! The Longer the better! From longest to shortest: 800, 1600, 3000, 5k, 10k, 10 mile, Half
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Ken logged 955 miles.
Last workout almost 3 years ago. Help get them back on track!
Entries
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FIT
injured Pool Running 01:05
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VELO
injured Hill Reps 8.23 mi 01:08 7.3mph pace
Fun ride on some wet, rocky trails this morning. a set of 10xHill repeats... was gonna do hill sprints, after #3 just making it was the goal
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FIT
injured Aquajogging 01:10
10 minutes light swimming to get HR up
10 minutes warmup aquajogging
3x4 min hard aquajogging with 1 min rest
10 min tempo aquajogging with segments of holding breath
3x4 min hard aquajogging with ... read more -
VELO
injured Mixed 19.04 mi 01:29 12.8mph pace
Partially road biking, partially mountain biking with the Devlins. Break at my house
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swim
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VELO
injured XC Camp Day 1 7.08 mi 01:01 6.9mph pace
Sorry, I've been slacking off on the logging the past 2 weeks, but don't get me wrong: I AM CROSS TRAINING!! Plenty of cycling mixed with 0.5 - 1 mile swims. Soon I will begin aquajogg... read more
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swim
blah Light Workout 600 m 00:17 45:35 pace
A lighter swim with 400m (34 laps) pull, then 17 laps (200m) only kicking. The kicking was harder than I expected, even being a runner!
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walk
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swim
alright Long Pull 2 1200 m 00:32 42:54 pace
Another 100 laps only arms. Arms sore, taking it easier tomorrow.
- swim
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VELO
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Sorry to hear that. Hope it starts feeling better soon.
almost 3 years ago • Like
- Show 3 more comments...
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Feel better Ken.. keep that head up and continue to rest!
almost 3 years ago • Like
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yep, thanks!
almost 3 years ago • Like
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swim
injured Water Aerobics 00:25
25 minutes of (lap refers to ~12m):
8 Laps arm pull
8 Laps Pool Running
10 Laps arm pull
8 Laps pool running
10 laps breast pull
10 laps pool running
10 laps arm pull -
VELO
alright 12.39 mi 01:04 11.7mph pace
Foot still hurts. On a MTB. Hurt a bit on the ride and couldn't get my HR into the zone, maybe I'll try swimming.
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RUN
alright Aerobic Threshold 7.98 mi 00:55 06:53 pace
12 minutes @ 6:24 pace (Aerobic Threshold). Might have rolled foot on a curb or something near the end, hurts now...
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RUN
blah Aerobic 6.38 mi 00:50 07:50 pace
That is such a hard hill to do repeats on. It was the effort of 7:00 pace at only 7:50 pace. I was dragging up that hill! Surprises me every time!
- RUN
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RUN
alright 7 mi 00:50 07:08 pace
Wow, I've really gained fitness since last time I wore my HRM. I can run a run at 7:08 pace with my HR at 170. Before, I could only do like 7:50 with my HR at 170.
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RUN
alright Hill Sprints 6.14 mi 00:45 07:18 pace
6x20" Hill Sprints at the end. Was planning them in the middle, but a bridge was closed in the middle of my run which changed plans. Definitely harder at the end.
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RUN
good Long 12 mi 01:30 07:30 pace
Long run with Mike. Very slow in the beginning, but we picked it up in the last half hour and brought the pace down
good cross training! Your Summer is going well I hope!
almost 3 years ago • Like