Swim
  • 1h 00m
  • 2400.00 yards
  • -----

Warmup: 1200
4x75 on 1:20
4x150 on 3:00
4x75 (50k/25s) on 2:00

Main: 800
4x25 fr on :30
4x25 bk on :40
4x25 fr on :30
4x25 IM on :40
2x [50/25/50/25/50 on :40]

Cooldown:
4x100 10" RI

Swim
  • 1h 00m
  • 2900.00 yards
  • -----

Masters - OPC
Warmup: 950
3x150 (FR, IM, FR) on 3:00
4x125 (50K/50D/25S) on 2:20

Main: 1850
Broken 1350 10" RI
- broken @ 275,250,225,175,150,125,75,50,25
- 19:09 (1:25 pace) after rest taken out (80")
1x100 timed (1:09 Frickin A!!)
6x50 pace (:39) on :60
2x50 fast (:35, :37)

Cooldown:
2x50 easy


For some reason, this was a great swim. I'm suprised by this as I was completely spent after my commute yesterday. The timed 100 was with a modified stroke Coach has been working with me on. It's basically a no-glide stroke to get me faster, especially at the shorter stuff. I can really only swim with it for a 50 or 100, as it wears me out quickly. I think, though, that it's making me stronger in general, so my glide (which he calls catch-up) stroke is benefiting as well.

Run
  • 31m
  • 3.53 miles
  • 08m 47s /Mi

Run in the hood. HR was lower than RPE and I'm probably a little fatigued from the sudden blast of volume due to the bike. It felt good though.

Bike #1
  • 56m 57s
  • 16.16 miles
  • 17.03 Mi/hr

Commute to Work - Tachyon
Cad: 92.5

Another near-perfect commute to work. Certainly makes it worth it to wake up 1hr early.

Bike #2
  • 1h 08m 45s
  • 17.85 miles
  • 15.58 Mi/hr

Commute Home

Took the route through Sherill Park golf course.

Was going to last ight, but wouldn't have made it out the door until after 10pm, so I bagged it. This week and the near future is making sure I get on the bike.

There's a really good chance I'm going swim the Stonebridge  open water swim Sunday. I think it would be a good where-am-I-at test for Jefferson. I'm getting very jazzed up about the Jefferson tri. I completely kicked a$$ last year and would really like to better my time this year. I've got 2 months to get to that stage. I know I'll better the swim and feel I can better the bike & run with a focused effort. But I'm not sure I can do so without cutting down my current swim routine. I guess I'll have to figure out which is more important to me.

Swim
  • 1h 00m
  • 2500.00 yards
  • -----

Warmup: 600
86x50 (#4 & #8 non-fr) on 1:10
4x75 IM order (25 ea K/D/S) on 2:00

Main: 1750
4x50 IM on 1:30
8x75 Fr on 1:30
1x450 N/S on 8:00
4x125 1-4 on 2:10

Cooldown:
4 3x50 on 1:00

I think I'm missing 200yds somewhere in this workout.

Bike #1
  • 58m 10s
  • 16.43 miles
  • 16.95 Mi/hr

Commute to work - Tachyon
Cad: 91.6

Just about the perfect ride. Temps are great, a slight (5mph?) tailwind, and it seemed the lights all turned green for me.

Swim
  • 1h 00m
  • 2950.00 yards
  • -----

Co-worker started swimming Masters with me a few weeks ago, so I hitched a ride with him.

Warmup: 1550
500 easy (switch breath sides every 100)
4x75 fr 1-4 on 1:30
4x75 IM 1-4 on 1:40
3x150 k (fly, fr, fr) on 4:00

Main: 1200
12x100 on 1:40
- odds easy
- evens 1-6

Cooldown
4x50 10" RI

Bike #2
  • 1h 10m 49s
  • 18.80 miles
  • 15.93 Mi/hr

Commute Home:
Cad: 91.4

Suckage at the lights. I guess it balanced out this morning :)

This should be the start of a semi-regular (at least 2x per week) commute. The kiddo graduated pre-school Friday and the only thing keeping me from commuting is the wifes work schedule & weather.

Run
  • 30m
  • 3.33 miles
  • 09m 01s /Mi

Wha? A Saturday run?

camy's Training Log


 May 2009 
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Time
Distance
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