Swim
  • 26m 38s
  • 1200.00 yards
  • 02m 13s /100 yards

3 x100
2 x 100 pull
2 x 100 kick
2x 100 free
2x 50
4 x 25
1 x 100 back

Bike
  • 35m
  • 10.00 miles
  • 17.14 Mi/hr

trainer
10 w/u
m/s 3 x 5:00 'big ring hills'
c/d 5

Almost felt like the old days with an actual work out with some drills and chatting up with the person in the lane next to me.  It is tough sledding, but I am trying to drag out my inner triathlete.  longest swim in a very long time.

UPDATE Act two in my role as pretending to be triathlete.  Actually broke a sweat and worked a little.

Run
  • 41m 05s
  • 5.00 miles
  • 08m 13s /Mi

out 20:44 (8:17)
back 20:08 (8:03)

limited time again, so I picked up the pace again.  Extra satisfying because this is on one of my hillier routes.

Run
  • 23m 27s
  • 3.00 miles
  • 07m 49s /Mi
had shorts and some daylight, but not much time, so I tried to make of most of it.  Clearly, it felt good.

Run
  • 25m 44s
  • 3.00 miles
  • 08m 35s /Mi

out 8:42 pace
back 8:22 pace

Another evening run after a long day in the salt mines.  Runs continue to feel good.

Run
  • 35m 07s
  • 4.00 miles
  • 08m 47s /Mi

out 17:45 (8:52)
back 17:20 (8:40)

Sport
  • Snow Shoveling
  • 15m
felt pretty good.  THis morning for some odd reason my ankle hurt so bad I could hardly walk.  No problem tonight.  Hopefully one of the last runs in the dark with time change coming this weekend.

Strength
  • 15m

3 x 20 push ups
3 x 25 crunches
3 x 'whatever I could manage' pull ups

After a long commute home in the snow, I didn't feel like wrestling again with it on a run, so I eeked out this with some push-ups, crunches and very feeble pull ups.

Bike
  • 40m
  • 11.00 miles
  • 16.50 Mi/hr

w/u 10
m/s 10 high cadence spin in small ring
5 big ring
10 high cadence spin
c/d 5

legs were a bit fatigued after this weekend, but I decided to hop on the bike instead of a rest day.

jmwebs' Training Log


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