Bike #1
  • 1h 03m
  • 16.00 miles
  • 15.24 Mi/hr

Warmup and cooldown before and after TT. Used trainer, distance approx.

Bike #2
  • 37m 17s
  • 12.50 miles
  • 20.12 Mi/hr

Carnation TT#1

Yucky, cold, muddy, but it was fun. I worked hard.

Bike #3
  • 1h 48m
  • 30.00 miles
  • 16.67 Mi/hr

Ride around south end of Lake Washington after I got back to Seattle. Sunny and warm here :)

Run
  • 33m
  • 4.00 miles
  • 08m 15s /Mi

Brick
Run around the trails in Arboretum. Gorgeous day for this run.

Felt strong! :)

Bike
  • 1h 03m
  • 18.00 miles
  • 17.14 Mi/hr

Out and back on burke-gilman on my tri bike as a warmup before my run

Run
  • 1h 45m
  • 13.50 miles
  • 07m 47s /Mi

Brick
Lake Union Loop x 2

Bike
  • 1h 45m
  • 28.00 miles
  • 16.00 Mi/hr

Ride to work around the north end on my tri bike. It was windy and I was tired..

Bike
  • 1h 10m
  • 18.00 miles
  • 15.43 Mi/hr

Ride to work over I-90. Felt sluggish

Swim
  • 50m
  • 2200.00 yards
  • 02m 16s /100 yards

Masters swim
Warmup: 300 kick, 300 pull
Main set:
4x250 IM @ 5:00
4x125 odds IM/even swim @ 2:30

Cooldown: 100 kick

Swim
  • 1h 23m
  • 4000.00 yards
  • 02m 05s /100 yards

Triathlon swim and then some more

Warmup: 200 S, 100 D, 200 P, 150 K

Main Set:
2x400 @ 8:00
4x200 @ 3:45
8x50 @ 1:00
400 P EZ
4x100 @ 2:00
2x200 @ 4:00

Cooldown: 150 EZ free/back

Didn't feel too fast, but strong and consistent. 4000 yards is not that scary...

Run
  • 52m
  • 6.50 miles
  • 08m /Mi

ESR Track workout
400m warmup
200 @ 0:40/200 recovery
200 @ 0:40/200 recovery
400 @ 1:23/400 recovery
200 @ 0:40/200 recovery
200 @ 0:40/200 recovery
400 @ 1:23/400 recovery
200 @ 0:40/200 recovery
200 @ 0:40/200 recovery
400 @ 1:23/400 recovery
200 @ 0:40/200 recovery
200 @ 0:40/200 recovery
400 @ 1:23/400 recovery
2.5 miles cooldown

Bike
  • 1h 40m
  • 28.00 miles
  • 16.80 Mi/hr

Ride to work over the north end on my tri bike!

Swim
  • 1h 00m
  • 2500.00 yards
  • 02m 24s /100 yards

Masters swim

Warmup: 300 each S, K, P

Main set:
4x50 kick out/swim back @ 1:00
5x[100 hard @ 1:40, 50 easy @ 1:40] (all 100s were at 1:21-1:23)
10x50 @ 1:10 (all around 0:40-0:41)

Cooldown: 150 easy

Whew! Hard workout. By the last 2 50s I was so cooked. My shoulders felt like gu..

Run
  • 55m 56s
  • 7.50 miles
  • 07m 28s /Mi

Lake Union Loop. Pushed the pace a bit today.

golilia's Training Log


 March 2009 
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