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View albumAlice's Training Blog
July 22
July 21
- 1h 22m
- -----
- -----
Dock to building.
Building, around island, back to building.
Building to dock.
Dock to Building.
Building to Beach.
Beach to dock.
July 20
- 1h 24m 24s
- 23.72 miles
- 16.86 Mi/hr
Good ride. Definitely a fast day today. One person got dropped. It wasn't me!
- 29m 28s
- 3.38 miles
- 08m 43s /Mi
Top speed was sub 7-min/mi on the sprint back to the cars. Felt great.
July 19
- 1h 15m
- 3300.00 yards
- -----
300 swim, 300 kick, 300 catchup
6 x 100 on the 1:40 with 15s rest
100 easy
4 x 100 on the 1:37 with 15s rest
100 easy
4 x 100 on the 1:36 with 20s rest
300 drill (rightonly, leftonly, catchup, by 25s)
200 c/d
Good swim. Although I would have rather been at the quarry, it was a good hard workout. I haven't done a 300 kick set in weeks and weeks. Felt good to push hard, and come in on the 1:36 each time.
- 59m 03s
- 6.36 miles
- 09m 16s /Mi
Ran with Mike - did the long loop. It was hot. Even Mike was complaining.
BRING IT!!!!
July 18
July 17
- 1h 00m
- 1000.00 yards
- -----
Swim clinic. Drills on entering in a mass start, rounding buoys and exiting to the beach. Very helpful!
- 5h 33m 52s
- 97.46 miles
- 17.51 Mi/hr
Did YOU have a good workout today? *I* had a good workout today!
- 21m 13s
- 2.01 miles
- 10m 33s /Mi
Swim clinic in Lake Erie.
Bike - two loops of course. My "B Group" got all excited and went too fast. Most were doing only one loop anyway. I quickly let myself get dropped and did the majority of the ride alone. The entire second loop I was completely alone. I'm very proud to have been able to do that. The wind really picked up on the second loop.
Then I did a little transition run - 2 miles. I had to slow myself down. My pace off the bike was 9/min/mi.
Then I had the most enormous sandwich ever. A cheeseburger with a fried egg and bacon on it. I can't believe I ate that.
Then drove back home. Very pleased with my day overall. Felt good after the bike. Last time I felt miserable. Went slightly faster, too, which is way faster considering I drafted the whole time last ride.
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Pace for the first 1:22 was hard. Then rode with Beth to her house. Then did laps of Drexel/Cassady to get up to my required time. Just 4 on the ride today. Good group. I was riding next to Beth sometimes and felt comfortable with the cornering.
Ran by myself. Didn't have a run scheduled today, but I don't want so many days off running before my 2:30 run this weekend. Felt good. Went out fast (8:08) without realizing it, and toned it down some.