Bike
  • 1h 12m 52s
  • 24.60 miles
  • 20.26 Mi/hr
Run
  • 48m 44s
  • 6.22 miles
  • 07m 50s /Mi
Swim
  • 27m 01s
  • 1640.00 yards
  • 01m 39s /100 yards

Lancaster YMCA OLY today.  I feel good this morning, ready to go.

Oly PR ( 2:31:45), Swim PR(27:01) - accomplished my goal of 1:40 per 100 yards in a race! The more I think about today's race the happier I get with it.  To reach my 2:25 goal there would have had to have been no wind, and a flatter run.  I did alright today.

Took a rest day.  Not feeling much lake a workout today, hopefully the race tomorrow will still be ok.

Swim
  • 42m
  • 1800.00 yards
  • 02m 20s /100 yards

300 wu
10 x 50 on 15'
10x 100 on 15'

Bike
  • 1h 13m
  • 21.40 miles
  • 17.59 Mi/hr

I had trouble getting going in the beginning of the ride. Was able to pick it up by the end a little bit. Mentally not all into the work out, but I transitioned well into the run and had a good overall workout.

Run
  • 40m 01s
  • 5.00 miles
  • 08m /Mi

Brick on a long chatty transition.
Good run near race pace w. some 1 to 1.5 minute pick ups. Workout called for sprints, but it wouldn't be fair to call what I was doing a sprint.

Swim
  • 51m
  • 2150.00 yards
  • 02m 22s /100 yards

wu & cd
3 x (50,100,200,100,50)
5 x50 kick sets

Run
  • 40m 03s
  • 5.00 miles
  • 08m 01s /Mi

10:01/131
20:02/156
10:00/140

10 min wu w. 4x20" strides
20 min at LT/10k race pace
10 min cd
Batteries died on my gps, would have been nice to see my lt pace. I could drive back and figure the mileage and calculate, but that is more work than it is interesting.

Run
  • 1h 17m 22s
  • 8.22 miles
  • 09m 25s /Mi

z1-z2 long run, I got the hr range a little closer today. I just didn't worry about how slow I was going and watched my heart rate.

Swim
  • 32m
  • 1500.00 yards
  • 02m 08s /100 yards

500 warm up
500 paddles, pull
10x50 on 20" rest

mhan22's Training Log


 September 2005 
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