Run
  • 59m 53s
  • 6.03 miles
  • 09m 56s /Mi

Ran to Sbux and home. Felt really pretty good!

Sport
  • Bowling
  • 45m

Bike
  • 2h 35m 49s
  • 35.16 miles
  • 13.54 Mi/hr
Run
  • 23m 39s
  • 2.39 miles
  • 09m 54s /Mi

Run
  • 1h 09m 28s
  • 7.12 miles
  • 09m 46s /Mi

Run
  • 45m 12s
  • 4.20 miles
  • 10m 46s /Mi

Really sucky run, for some reason. I was supposed to meet Dori to run about three miles, so I ran four before hoping to get a total of seven. First off, Kirkland is HILLY. I also couldn't find a decent stretch to run without having to stop constantly to turn off a road, cross a street, or because the path ended. I also just wasn't in the mood for hills.

After I went over and had some coffee and fruit at Sbux to warm up and then found out Dori wasn't coming. I thought about going out again to finish, but no. Good thing. It was a COLD day and then it just started to pour. We were all meeting for dinner later, so I was happy to sit inside and watch it pour while watching The Daily Show on my iPod!

Swim
  • 1h 00m 52s
  • 2300.00 yards
  • 02m 39s /100 yards

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

• 500yd Easy Any Stroke, rest 0:15 / 50yd
Swim your choice of stroke, at a slow, relaxed pace.

Best 50: 1:03
Best 100: 2:08
Best 200 4:28

Run
  • 1h 01m 59s
  • 6.13 miles
  • 10m 07s /Mi
Bike
  • 1h 12m 57s
  • 14.40 miles
  • 11.84 Mi/hr

Run
  • 49m 42s
  • 5.03 miles
  • 09m 53s /Mi
Swim
  • 48m 29s
  • 2000.00 yards
  • 02m 25s /100 yards

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

4 x 50 free, kick, free, stroke

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: 500 yds

Run
  • 1h 16m 59s
  • 7.00 miles
  • 11m /Mi

Warm up, run around Greenlake, cool down. It was a beautiful day! Windy, but warm in the sun. Just gorgeous. Flowers blooming everywhere. My legs were obviously tired, though.

teechur's Training Log


 March 2008 
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