Run
  • 33m 51s
  • 4.00 miles
  • 08m 28s /Mi

out 17:05 (8:32)
back 16:47 (8:23)

waited until that nasty sun went down. ;) Really, Winter, it is time for you to go. 

too exhausted when I got home at 7, so nothing.
Run
  • 30m 47s
  • 3.88 miles
  • 07m 56s /Mi

2 lap w/u
m/s 1 lap x 10 1 fast, 1 ez repeat.
fast laps: 1:47, 1:49, 1:48, 1:47, 1:46
c/2 2 laps

speed work at Pettit.  Good advice by DJ, as always.  Hopefully these will move outside soon.

rest day mandated from HQ
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.

jmwebs' Training Log


 March 2013 
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