Miles:
4184 total / 79 in 2015
Goal:

couple of marathons, couple of tris. keep smiling!

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Anh logged 4184 miles.

Last workout 11 days ago. Help get them back on track!

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Entries

  1. VELO
    good Trainer ride 02:15

    w/u 15min
    3x4:30min Variable Gearing set w/30 sec recovery
    (3 x 40 sec medium, 20 sec easy, 30 sec hard)
    3x18 min , 2min recovery
    (#1&2 @75%, #3 @85%)
    3x9min w/ 2 min recovery
    (#1 @75%, #2 &... read more

  2. swim
    good Lunch Swim 2240 yd

    w/u 300 swim - 100 kick - 200 pull
    1000 Loco Swim (1 easy/1 fast, 2/2, 3/3, 4/4, 5/5, 4/4. 3/3, 2/2, 1/1)
    1min rest
    640 Loco Swim (1/1, 2/2, 3/3, 4/4, 3/3, 2/2, 1/1)
    c/d 200

  3. VELO
    good Trainer ride 01:30

    w/u 15min
    2 sets of:
    18min @75%, 2min recovery
    9min @85%, recovery 1
    c/d 10 min

  4. VELO
    good 01:00

    w/u 15min
    3x3min ILT 30 sec recovery
    40min @75%
    c/d 10min

  5. swim
    good Lunch Swim 2200 yd

    w/u 800 (every 4th length fast)
    12x100 w/10sec rest
    c/d 200

  6. RUN
    good Frigid cold 6 mi

    Cold and windy. Should have layered up more. Legs got a bit frozen the last mile

  7. VELO
    Saturday ride 02:00

    Manage to do this ride on the trainer before going to a 1-year old's bday party :D

    w/u 20 min
    4x15 sec fast spinning w/ 30 sec recovery
    32min @75% 3min recover
    24min @75% 2 min recovery
    16min... read more

  8. RUN
    great After swim run 6.5 mi 01:00 09:13 pace

    Glad I was able to run this immediately after swim (happens very rarely!). HR was very high the first mile or so and had to slow down a lot. Walked the last few minutes to cool down.

  9. swim
    great Lunch Swim 3400 m

    Was in the faster lane and tried to either catch up or stay out of the way. My longest swim to date. Felt good to swim in a 25meter pool!

    w/u 400 swim, 200 kick, 200 pull
    8x250, 30 sec recovery
    c/... read more

  10. VELO
    great Trainer ride 01:15

    w/u 15 min
    Drills 3x3 min ILT
    5x7min (1-4 @75%, 5th at 85%)
    c/d 10 min

  11. swim
    great Lunch Swim 2400 yd

    w/u 600 swim (every 5th lap kick)
    1500 straight swim (500@75%, 500@85%, 500@90%)
    c/d 300

  12. VELO
    great Trainer ride 01:20

    w/u 15 min
    2x15 min @75% 2 min recovery
    2x8:30 min 3 min recovery
    c/d 10 min

  13. RUN
    Late run 8.5 mi 01:24 09:52 pace

    Dark and icy in the park. Have to make a mental note to self not to run in the park after certain time. Some parts were not lit and that made a slightly scary run.

  14. swim

    w/u 300 Swim
    6 x 75 (50 Swim / 25 Kick) w/10 sec rest
    MAIN SET
    1200 straight swim @75%
    c/d 300

  15. VELO
    Trainer 01:15

    w/u 15 min
    4x8:30 (#1&2 @75%, #3 84%, #4 85%)
    c/d 10 min

  16. RUN
    good Morning run 8.64 mi 01:20 09:15 pace

    Late post of my run this morning. Ran to Forest Park and back. Great running weather!

  17. RUN
    good icy run 3.35 mi 00:31 09:19 pace

    Wanted to run to the park but it was too dark,so just a loop around the hood.