Run
  • 1h 07m 42s
  • 6.50 miles
  • 10m 25s /Mi

Ran with Dash, which always slows me down. Thank goodness picking up dog poop isn't part of a marathon!

Interesting that I wasn't necessarily that much slower than normal, but I didn't get my HR as high as I have been. I guess I'm getting my fitness back!

Swim
  • 54m 29s
  • 2200.00 yards
  • 02m 29s /100 yards

Best 100: 2:03!!!! Seriously, that rocks! I was ready to DIE at the end (and I know that's not anyone but my idea of fast), but I was THRILLED.

1. 6 x 100 as: 100each: swim, pull, stroke drill, kick, pull, stroke drill

2. 800 swim on :30 sec rest
Even 100's VV fast

3. 200 Kick as: 100 with board and fins + 100 on side with fins

4. 2 x 200 Pull on :30 sec rest
Even 50's VV fast

5. 200 Swim Down
(Counted strokes, down to 16 with fins, 20 without)

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    2
    100
    100
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    100
    100
    0
    0
  • ABS - Sit-Ups, Flat
    2
    100
    100
    0
    0
  • 1
    100
    100
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    10
    10
    0
    0
  • 6
    10
    10
    0
    0
  • CORE - Knee-To-Chest (FB)
    2
    10
    10
    0
    0
  • CORE - Lower abdominal lower (FB)
    4
    10
    10
    10
    10
  • CORE - Roll Out and In (FB)
    1
    5
    5
    0
    0
  • CORE - Rotary Twist
    2
    20
    20
    10
    10
  • CORE - Side Planks
    1
    20
    20
    0
    0
  • CORE - Walking Lunges
    4
    20
    20
    0
    0
  • 1
    20
    20
    0
    0

Run
  • 2h 15m
  • 13.38 miles
  • 10m 05s /Mi

Bike
  • 2h 15m 40s
  • 30.21 miles
  • 13.36 Mi/hr

Pretty okay bike ride. Longest of the season. First brick of the season.

Run
  • 29m 44s
  • 2.98 miles
  • 09m 59s /Mi

Not too shabby after a 30 mile bike ride!! Legs actually felt good. We'll see how they feel tomorrow for the half marathon.

Run
  • 1h 06m
  • 4.00 miles
  • 16m 30s /Mi

Walked with Roy before dinner. Hmph. Walking is boring and burns very few calories.

Swim
  • 54m 31s
  • 2100.00 yards
  • 02m 36s /100 yards

Drills:
8 x 25yd Freestyle Swim (even pace), rest 0:10 / 25yd
Freestyle swim at a steady pace.

Build up (repeat 4 times)


• 1 x 25yd Zip-up with kickboard and fins, rest 0:10 / 25yd
Freestyle drill to emphasize high elbow arm recovery. Hold a kickboard with one arm out-stretched. While kicking on your side, place your free arm loosely by your side with your thumb touching your leg. Slowly drag your thumb up your body to your armpit like a zip. Slowly return your arm to the side by reversing the "zipper".
• 1 x 25yd Single Arm with kickboard and fins 6 x left, 6 x right, rest 0:10 / 25yd
Freestyle swim using one arm at a time. Complete six arm strokes with the left arm followed by six complete strokes with the right arm. The non-stroking arm holds the kickboard out front and swaps with the stroking arm every six strokes.

Core


• 8 x 25yd Freestyle Swim (1 to 4 progressive, 5 to 8 progressive...), rest 0:15 / 25yd
Freestyle swim with increasing intensity for each repeat. Start easy and progressively get faster. Swim the first and the fifth repeat at the same speed.
• 4 x 100yd Any Stroke (continuous), rest 0:30 / 100yd
Swim your choice of stroke, continuously for the given distance.
• 4 x 50yd Freestyle Kick with fins, rest 0:15 / 50yd
Freestyle kicking using a kickboard and fins. Grip the front and rest your forearms on the board. Your chin should just touch the water.
• 4 x 25yd Freestyle Swim, rest 0:30 / 25yd

Warm down

• 2 x 50yd Freestyle Easy, rest 0:15 / 50yd
Freestyle swim at a slow, relaxed pace.

I added in some extra kick drills and cooled down with 600 rather than 200.

Bike
  • 45m 06s
  • 9.70 miles
  • 12.90 Mi/hr

Spin class. I still can't figure out why I feel like i put in more effort, yet my heart rate isn't getting up where I want it to be! When I cycle outside it gets higher, even with less perceived effort.

Run
  • 1h 03m
  • 6.17 miles
  • 10m 13s /Mi

Ran on inter-urban trail and up around Silver Lake. It's such an ugly run on the trail...vandalism everywhere, creepy fat kid on a bike with about 10 inches of ass crack hanging out biking with a large dirty shovel, skanky people out walking. Good times.

Bike
  • 1h 01m 57s
  • 13.86 miles
  • 13.42 Mi/hr
Run
  • 48m 35s
  • 4.51 miles
  • 10m 46s /Mi

Pathetic run, although I was running in the dark at 5 a.m. so that was part of the slowbeeness.

teechur's Training Log


 March 2008 
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Time
Distance
  • July's totals
  • June's totals
  • 2009 totals
  • 2008 totals