Swim
  • 24m
  • 1000.00 yards
  • 02m 24s /100 yards

So tired. Every lap was hard during this :(
200 WU
100 kick
2x50 drill
2x200
4x50 hard
100 CD

Bike
  • 55m
  • 13.00 miles
  • 14.18 Mi/hr

Commute

Run
  • 34m
  • 3.75 miles
  • 09m 04s /Mi

Easy lunch run with a coworkers

Biked in this morning. 30 degrees. Only one layer on the bottom which was a little chilly in the beginning but just fine once I warmed up.

Swim
  • 52m
  • 2250.00 yards
  • 02m 19s /100 yards

Good swim today. Felt really good e 5x100 portion of this workout and hit all of them between 1:40and 1:45. Most were closer to the 1:40 mark. Steadily improving in the water.
300 WU
100 drill
2x100 kick
5x100 free on the 2:15 mark
2x150 pull
2x200 free
250 pull
200 CD

Run
  • 1h 33m 25s
  • 10.06 miles
  • 09m 17s /Mi

Long easy run to start the weekend.

Swim
  • 14m
  • 700.00 yards
  • 02m /100 yards

Short swim during graces swim lessons.
500 straight in 9:35
200 easy

Bike
  • 55m
  • 13.00 miles
  • 14.18 Mi/hr

Commute. Further proof that when dressed appropriately you can do just about anything outside. It was 36 and raining on the ride in this morning and I was just fine!

Run
  • 38m 13s
  • 4.60 miles
  • 08m 18s /Mi

Felt great on this which is clearly evident in my speed.
Started strong and finished even stronger. First four mile splits:
8:38; 8:30; 8:16; 8:06;
last .6 was sub 8 pace

Slahmmer's Training Log


 November 2017 
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Time
Distance
  • November's totals
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