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Rosemary logged 8317 miles.

Last workout almost 2 years ago. Help get them back on track!

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  1. VELO
    good LIPI Hill - Natsepa 32.99 km 01:23 14.8mph pace

    Last ride with Jess

  2. RUN
    Halong Atas 2.98 km 00:27 14:51 pace

    Short run.

  3. swim
    good The Natsepa 1500 m 00:47 50:30 pace

    I also did 200m kicking. This includes 100 m of drills, some 100 meter intervals working on speed and flip turn work the last 600m.

  4. FIT
    good Home 00:50

    Total body strength training since it was too rainy to ride (or run).

  5. VELO
    good Trainer 3.79 km 00:10:01 14.1mph pace

    Trainer warm-up ride before strength training.

  6. VELO
    Trainer 3.97 km 00:10:01 14.8mph pace

    Strength training warm up

  7. swim
    good The Natsepa 850 m 00:25 46:38 pace

    This included a time trial test in which 3 of 100 meter intervals were supposed to be close together in time. I did great. 2:14, 2:16, 2:16. This was followed by 150 meters of kicking with fins (no... read more

  8. swim
    good Jakarta International School 600 m

    My first master's swim meet and the first one ever held in Indonesia.

  9. swim
    good Kota Baru, Pontianak 1200 m 00:31 41:34 pace

    Distance an estimate since I discovered after swimming for about 300 meters that my Garmin hadn't started. I went at the wrong time. I arrived to an empty pool but soon after I started a bunch... read more

  10. swim
    good Aston, Pontianak 1500 m 00:40 43:16 pace

    Distance is a guess since this pool was definitely hotel size. The water was also really cloudy so no flip turns and even fast swimming was a bit dangerous since I couldn't see the wall until ... read more

  11. swim
    good Kota Baru, Pontianak 1100 m 00:30 43:53 pace

    Found a pool near workshop site here and sneaked off before lunch for a swim.

  12. swim
    good The Natsepa 1300 m 00:30 37:04 pace

    Day 4 of flip turn practice and 4th swim this week. First time this week I didn't have the pool to myself but it wasn't too bad though people did mess me up 2-3 times when it came time to... read more

  13. swim
    good The Natsepa Hotel 1500 m 00:37 39:39 pace

    Day 3 of flip turn practice. This time after warming up I did 2 x 25 meters then a number of 50 meter swims at a faster pace than usual. I really enjoyed this swim as a result and made progress wit... read more

  14. FIT
    good Home 00:45

    I promised a friend I'd do weights today and the weather helped it happen. Rain meant walking with Jo, who had hoped to walk again after yesterday, was a no go.

  15. walk
    good Halong Atas 4.44 km 01:08 24:34 pace

    Walked with Jo around Halong Atas. Lots of hills and steps.

  16. swim
    good The Natsepa 1200 m 00:34 45:02 pace

    Day 2 of flip turn practice. Morning swim since I knew that would probably mean I'd have the pool to myself again which makes practicing flip turns a bit easier. I've got the turning alri... read more

  17. swim
    good The Natsepa 1000 m 00:26 41:48 pace

    There's actually master's swimming in Indonesia and they're having a meet when I'm in Jakarta on June 1 so I'm going to give it a try. That means I need to work on flip tur... read more

  18. swim
    good Amahusu 900 m 00:27 48:25 pace

    Open water swim, early morning with Craig before meetings began.

  19. swim
    The Natsepa 1450 m 00:39 43:33 pace

    Early morning lap swim when the pool opened. The shoulder is feeling better than last week.