Run
  • 1h 36m 32s
  • 9.30 miles
  • 10m 23s /Mi

Good run! I met Lisa L at the back of the green wave to run the St. Paddy's Day Dash. Somewhere in mile two we lost each other. I don't think she was feeling well and I got the vibe that she was reluctant to say anything, but would rather I go on ahead. I know how it feels to hold someone back, so I went ahead a bit and watched for awhile, then decided she didn't mind and took off (she did tell me more than once to go ahead). After the race I waited around for Roy then I ran back to the Seattle Center by way of Myrtle Edwards Park along the waterfront, and through the Sculpture Park. Unfortunately NikePod decided to upchuck 9 miles into the run and would not restart the Nike+ part. I lost that entire run. WAH! Oh well. Dude (garming) was good.

Lots of hills at the end, which must be why, apparently, my heart was about to explode (186 is like 99% my MHR.)

Run
  • 20m 08s
  • 2.10 miles
  • 09m 35s /Mi

Started out walking, but second mile was 9:15. I felt like I was doing 12 minute miles, although honestly it wasn't so bad. I enjoyed using my legs in a slightly different manner after so long in the saddle.

Bike
  • 3h 11m 42s
  • 34.72 miles
  • 10.87 Mi/hr

Holy CRAP what a challenging ride! There were some really beautiful areas in Seattle I've never been to (and some ugly areas I hope to never go to again). Poor Lisa biffed it about halfway through (hope you're okay, girl). Then she had a flat tire. She was one of, I believe, six on the ride with flats!

In my mind there were lots of hills. According to Garmin we ascended a total of 1072 feet.

We were on the road for over 4 hours, but riding time was 3:11. I also think we did a full 35 since Dude lost his signal a few times.

Run
  • 1h 01m
  • 6.18 miles
  • 09m 52s /Mi

Early morning rainy run. I'm liking running in the morning. Might start doing it a few times a week when I'm not swimming so I can have afternoons open for biking.

Run
  • 39m 45s
  • 4.10 miles
  • 09m 42s /Mi

Rainy run with Lisa! Great conversation...woulda been more if I hadn't gotten lost.

Swim
  • 50m 47s
  • 2250.00 yards
  • 02m 16s /100 yards

Duration 45-60 mins
Distance 2000yd
Pool length 25yd

Issued Mar 11 2008

Warm up (repeat 4 times)

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

Build up (repeat 4 times)

• 1 x 50yd Front Scull and Kick, rest 0:15 / 50yd
Streamlined body position with straight arms and kicking. scull with hands flat and fingers below the wrist. Try to hold your chin on the surface of the water.
• 1 x 50yd Freestyle Push & Glide, rest 0:15 / 50yd
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.

Core

• 4 x 50yd Freestyle Swim, target time 01:10 / 50yd, rest 0:15 / 50yd
Freestyle swim at a steady pace, trying to keep closely to the given target time for every 50yd. If your target time is too easy or too difficult please complete another time trial.
• 4 x 100yd Freestyle Swim, target time 02:20 / 100yd, rest 0:20 / 100yd
Freestyle swim at a steady pace, trying to keep closely to the given target time for every 100yd. If your target time is too easy or too difficult please complete another time trial.
• 2 x 200yd Freestyle Swim, target time 04:30 / 200yd, rest 0:30 / 200yd
Freestyle swim at a steady pace, trying to keep closely to the given target time for every 200yd. If your target time is too easy or too difficult, please complete another time trial.
• 4 x 50yd Freestyle Swim, target time 01:10 / 50yd, rest 0:15 / 50yd
Freestyle swim at a steady pace, trying to keep closely to the given target time for every 50yd. If your target time is too easy or too difficult please complete another time trial.

Warm down

• 9 x 50yd Easy Any Stroke, rest 0:15 / 50yd
Swim your choice of stroke, at a slow, relaxed pace.

Bike
  • 1h 10m 47s
  • 15.61 miles
  • 13.23 Mi/hr
Run
  • 1h 03m
  • 6.08 miles
  • 10m 22s /Mi

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

teechur's Training Log


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