• 2h 01m 30s
  • 38.50 miles
  • 19.01 Mi/hr

Roe, Bridgeville, Ingleside, Church Hill. Little longer than I had planned, but a fun ride...didn't push too hard. Took my first spill at an intersection - jumped the chain which wedged between the frame and the chainring and scraped up the paint pretty good. Smooth moove.

Can't wait to get on the bike this afternoon! 

  • 37m 16s
  • 4.25 miles
  • 08m 46s /Mi

Watson loop. Z2 Very little problem with hip flexor but it flared up a little when I stopped running. Iced for 20 min.

  • 1h 15m
  • 3000.00 yards
  • -----

WU: 200
Drills: 6x50
4x200 w/ 30" rest (3:29,3:29,3:30,3:27)
8x100 w/ 15" rest (1:43,44,45,45,44,42,41,40)
200 kick/drill
6x100 w/ 10" rest (1:42,42,44,43,40,43)
CD: 200 ez

Tough swim this morning. Didn't feel like technique was very good. Need to focus on relaxing my neck and rotating a little less when I breath to the left.

  • Stretching
  • 20m
Another day of chillin.  I've got some energy to burn.

  • Health data: Sick: 3

Left hip flexor hurt all evening after the swim yesterday so I decided it's time to take 2 or 3 full days off to try to get healed (at least partially).  Plan is 2 days completely off icing morning and evening, swimming only on Thursday, then trying a short run Friday and a long run Sunday.  I'm sure the long run will irritate it again, but I feel like I need a 10+ miler two weeks out from the race.  Hoping to just keep it under control to get through the half mary, then a full week off running to heal 100%.

Crossed off the winter weight goal since yesterday was the first day of spring!


  • Health data: Sick: 3
  • 50m
  • 2500.00 yards
  • -----

WU: 10 minutes
MS: 30-minute steady swim. Swim without stopping.
CD: 5 minutes very easy. Total: 45 minutes
WU: 3x100
Drills: 6x50 Switches (recovery, pull, lead arm focuses)
MS: 1x1800 (32:47)
Timed splits:
500 (9:01)
500 (9:05)/1000 (18:06) *PR*
500 (9:11)
300 (5:28)
CD: 100 kicking on back, 100 ez

HUGE day in the pool today....mostly in building my confidence that I can swim long distances, on top of setting new PR at 1000 yds.  The amazing thing is that I swam very easy the whole time and my times came down.  

I accomplished a MAJOR goal I've had for quite a while - to swim 1 mile non-stop.  Training plan called for a 30 minute steady swim so I figured if I could make it 30 minutes, it shouldn't be much further to hit my goal.  I also now know why its not recommended to swim very long sets - my technique absolutely went to crap after about 1300 yards and it was very difficult to stay focused.


  • 1h 30m
  • 27.00 miles
  • 18.00 Mi/hr

Time is a guesstimate. Met Glen at 309 for an afternoon ride after my run. I now know what it's like to get schooled on the bike. As soon as we turned into the wind, I got dropped. Couldn't even hang sitting on his back wheel. Brutal 20mph headwind for 10 miles coming home. R calf cramped, but loosened up. This ride definitely hurt.

  • 1h 11m 47s
  • 8.00 miles
  • 08m 58s /Mi

Wow - had no idea the pace was 9'. Definitely the fastest long run to date. Right hip flexor flared up 2 miles into the run and stayed the entire time but didn't get worse.

Took about 20 min. between run and bike to eat and get some fluids down.  Biggest brick ever for me.

Continued with cornice work at Bobby' the front and back of the main section done.  Legs were sore after spending the entire day 40ft up on a walk plank, then Marianne I went to church for a "learn to dance" party.  My back, legs and feet were screaming after 3.5 hrs of waltz, foxtrot, rhumba and swing.  Ouch.

Dtraining's Training Log

 March 2006 
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