Swim
  • 28m 46s
  • 1500.00 meters
  • 01m 55s /100 meters

4/22 AG
30/169 overall

Bike
  • 1h 06m 47s
  • 24.00 miles
  • 21.56 Mi/hr

8/22 AG
45/169 overall

Run
  • 43m 14s
  • 6.20 miles
  • 06m 58s /Mi

1/22 AG
4/169 overall

New 10K PR!

Total time: 2:23:12

New Oly PR by a measly 30 minutes.

19/169 overall

3/22 AG

Gotta love races where Ahmed makes his fast guys race in the Open wave. Without the open wave I was 7th in my AG and somewhere in the 30s overall.

But who cares? I got hardware! 

Swim
  • 25m
  • 1200.00 meters
  • -----

WU
200 swim
4x50 - 25 drill/25 swim

MS
4x150 swim moderate RI: 20 - descend 1>4

CD
200 swim - alt 50 free/non-free

Just a lazy swim to work on sighting and balance.

Slacker alert. Either my alarm didn't go off or I slept through it. So I missed my 45 minutes on the drainer this morning. Well....I wouldn't say I really missed it. ;)
Swim
  • 1h 05m
  • 3000.00 meters
  • -----

LTF Masters

WU
300 free - 30 seconds rest
100 kick - 20 seconds rest
300 pull - 30 seconds rest
100 kick - 60 seconds rest

MS
2x400 broken at 200 for 15 seconds, 80% effort @ 7:30
100 recovery kick
3x200 broken at 100 for 10 seconds, 90% effort @ 4:00
100 recovery kick
(wetsuit off - too hot!)
4x100 broken at 50 for 5 seconds, 100% effort @ 2:00

CD
200 swim

No nothing nada this morning. Bleah. We cut out 1 200 and 4 100s and I still wished it was a shorter workout. Moo.

Bike
  • 1h 01m 18s
  • 17.75 miles
  • 17.37 Mi/hr

Lazy ride out past the airport and back. Hadn't planned on riding today, but it was way too nice to be inside all day.

Run
  • 33m 35s
  • 4.00 miles
  • 08m 24s /Mi

Probably the last run before Sunday. Feeling good.

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

LTF Masters

Wetsuit powah today just in case Stonebridge is legal.

WU
1x400 swim on 8:00

Transition
6x50 - 25 drill/25 swim

MS
1x200 kick moderate on 4:30
6x150 on 3:00 - quality with lots of rest
6x50 kick - odds dolphin, evens choice
8x50 swim on 1:00 - descend 1>4, 5>8

CD
1x400 swim

Bike
  • 1h 05m 38s
  • 18.73 miles
  • 17.12 Mi/hr

Out to Stonebridge for 2 laps. Man is it hard to control your HR and maintain a decent speed heading South on Ridge. At least on race day I won't have to think about that.

Race week! (finally)

apw0397's Training Log


 September 2008 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30    
 
Time
Distance
  • July's totals
  • June's totals
  • 2010 totals
  • 2009 totals