Run #1
  • 08m 25s
  • 1.00 miles
  • 08m 25s /Mi

Warmup mile. Feet were totally numb the first half mile. Once they thawed out I was nice and warm.

Run #2
  • 18m 58s
  • 3.10 miles
  • 06m 07s /Mi

OK, where the frak did that come from?

14/765 Overall, 2/30 AG

Blasted my 8 day-old modern PR by 39 seconds. Heck, I even blasted my old "young punk kid" PR from back in the day (19:12) by 14 seconds.

Holy toledo!

Off day
Swim
  • 1h 00m
  • 2500.00 meters
  • -----

LTF Masters

WU
300 swim
300 kick
400 pull

Transition
3x100 - 50 drill/50 swim (fingertip drag, fist, zipper)

MS
We did a variety of sprints and descends with all of our toys. Emphasis was streamlining off the wall, speed, and quality. Lots of rest. Actual distance we did is a guess.

CD
350 swim

Run
  • 48m 04s
  • 6.00 miles
  • 08m 01s /Mi

Mediocre run this morning. Just wasn't into it for some reason. Tired maybe.

Bike
  • 45m
  • 12.00 miles
  • 16.00 Mi/hr

Easy drainer spin.

Swim
  • 1h 05m
  • 3100.00 meters
  • -----

Warmup:
300 Swim
200 Kick
200 Pull

Transition
3 x 100 - 50 drill/50 swim

Main Set
1 x 300 Swim @ 5:30
3 x 100 Kick @ 2:15
1 x 300 Pull @ 5:30
3 x 100 Swim @ 2:00
1 x 300 Kick @ 6:30
3 x 100 Pull @ 2:00

Cool Down
300 Swim - focus on balance, rotation, and DPS per 100

No nothing nada today. Changed my focus to form midway through instead of speed and that helped a lot.

Run
  • 32m 01s
  • 4.00 miles
  • 08m /Mi

Lunchtime run on hilly route. Figured since the hill in Athens beat me up Thursday, one hill run per week is the ticket for building up the leg strength to push up them.

Bike
  • 1h 00m
  • 17.00 miles
  • -----

Drainer

Got back from our 5 day Thanksgiving yesterday afternoon. Pretty productive overall. Got a deer Wednesday, got a new 5K PR Thursday, and got stuffed on Saturday. Now I need a nap.

Run
  • 20m 01s
  • 2.21 miles
  • 09m 04s /Mi

Easy recovery run. Legs still trashed.

apw0397's Training Log


 December 2008 
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Time
Distance
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