Run
  • 1h 52m 25s
  • 12.50 miles
  • 08m 59s /Mi

Coon Box loop with 2 mile add-on in Northbrook. Weather forecast was dicey so I got out early. Quads were hurting pretty good for the last few miles - probably from the extra miles on the bike the last two days.
Slowest split: 9:24 (mile 1)
Fastest split: 8:40 (mile 8)

Bike
  • 50m
  • 16.20 miles
  • 19.44 Mi/hr

Rode to the pool and back.

Swim
  • 45m
  • 1550.00 yards
  • -----

WU: 200
Drills: 500
200 drill/swim
6x50 swim golf
29+47=76
30+46=76
29+47=76
29+46=75
29+46=75
3x100 (1:36,1:39,1:34)
CD: 50ez

Bike
  • 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! 

Run
  • 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.

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

WU: 200
Drills: 6x50
MS:
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.

Sport
  • 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
Swim
  • 50m
  • 2500.00 yards
  • -----

Pacing
Form
45
2000
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.

 

Dtraining's Training Log


 March 2006 
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