Run
  • 1h 40m 33s
  • 13.10 miles
  • 07m 41s /Mi

Runner's world half marathon. From mile 10 on, I really pushed my pace w. HR over 160 for last 3 miles. Kept my hr low on front half, 10 k pace was slower than my overall. So I definitely picked it up on the back. 10k was 48:23 minutes (about 6 sec per mile slower than my average for the whole race)

Pre race 3 mile run is scheduled, but I don't feel like it.  It is cold, raining and my right knee hurts.  So.  That is it for me until race time.  Maybe after I check in at Geoff house, I will take a walk if I feel up to  it???
Run
  • 28m
  • 3.00 miles
  • -----

Short, slow pre-race run. Wanted to stretch my legs a bit, but not tire myself out. Nice little confidence boosting run.

Swim
  • 25m
  • 750.00 yards
  • 03m 20s /100 yards

Fish, underswitch, overswitch, 200 yards of swimming. Found some power in my stroke that I could tell was from my core, and not my arms.

Run
  • 55m
  • 6.60 miles
  • 08m 20s /Mi

No GPS today
15/128
25/131
15/129

Easy run. Less hr than yesterday, but yet faster.

Bike
  • 45m
  • 10.51 miles
  • 14.01 Mi/hr

Not really into the ride, it wasn't scheduled, I just wanted to take advantage of the nice weather. Made a few adjustments to the bike, working pretty good.

Run
  • 55m
  • 6.50 miles
  • 08m 28s /Mi

Ran w.out gps. MP3 battery died during run...tough technology day.
15 / 133 hr
25 / 138 hr
15 / 135 hr

2 min resting hr w. hr monitor @ 46.

  • Health data: RHR: 46 Hours slept: 7
Bike
  • 1h 08m
  • 21.20 miles
  • 18.71 Mi/hr

Rode out linglestown, back tee road, out to mountain, down to CD and through the Moyer pass. Back on jonestown road, no big climbs, but lots of rollers. Hammering for most of the ride, high cadence - even saw 160 on the hr monitor. Persistent thought that the engine is not strong enough yet, but I do believe that 4 to 6 more long (50 mile) rides will really help get me close to where I want to be.

Swim
  • 23m
  • 750.00 yards
  • 03m 04s /100 yards

TI Drill progression. Fish, skate, under switch, over switch. a little bit of actual swimming. Swam a 100 in 1:46 w. 63 strokes. That is a swim golf average of 84.5. Specifically, I averaged less than 16 strokes per length which is as good as I hope to do. The trick will be to get smoother w. a little more speed, and to be able to keep that average for 1500 or more meters!

Planning an afternoon swim.  I run the Runner's World 1/2 Marathon on Sunday, I won't be doing much running this week, just a few 135 hr style runs - nothing long either.

mhan22's Training Log


 April 2005 
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