Nobody beats me on the DOWNHILLS!!!!

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Binghamton,NY

inspire me (7)

Saturday - January 12

Run

1h 05m
8.80 miles
07m 23s /Mi

Great race!! PR by 1:30!!! out in the first 5K in 20:30, back in the second 5K in 19:31!!!

The splits are not official so I have to concede that Marmadaddy still has a faster 5K than I do!!

40:01 was the final time!!!!

Lap   Time         Lap Time      HR   Max   Avg   Min      Dist   min/mile
1.      0:03:21.1   0:03:21.1   160   160   147   102   0.502   6:40
2.      0:06:35.1   0:03:14.0   166   166   164   160   0.499   6:28
3.      0:09:53.1   0:03:18.0   167   169   167   166   0.498   6:37
4.      0:13:17.1   0:03:24.0   169   169   168   167   0.503   6:45
5.      0:16:39.1   0:03:22.0   168   170   169   167   0.497   6:46
6.      0:20:03.1   0:03:24.0   168   170   168   166   0.498   6:49
7.      0:23:27.1   0:03:24.0   168   170   168   166   0.501   6:47
8.      0:26:55.1   0:03:28.0   169   170   169   165   0.502   6:54
9.      0:30:15.1   0:03:20.0   168   171   170   167   0.494   6:44
10.   0:33:35.1   0:03:20.0   170   172   170   168   0.496   6:43
11.   0:36:55.1   0:03:20.0   173   173   172   170   0.500   6:40
12.   0:40:01.7   0:03:06.6   177   177   174   172   0.469   6:38

RACE DAY: January Freeze 10K Series #2

inspire me (6)

Friday - January 11

Swim

1h 00m
3400.00 yards
01m 46s /100 yards

16 x 50 Drill IM order

High School Meet with :30 rest
200 MED REL - 2:40
200 FREE - 2:17
200 IM - 2:38
50 FREE - 32.4
100 FLY - 1:15
100 FREE - 1:08
500 FREE - 5:43
200 FREE REL - 2:13
100 BACK - 1:14
100 BREAST - 1:19
400 FREE REL - 4:38

10 x 125 @ 2:00 Back

Felt a little sick tonight and got out after 5 of the 125's. Hope I'm not getting sick!!

Health data: Sleep: 1 Stress: 2 Soreness: 4 Fatigue: 4 RHR: 50 Hours slept: 5.5 Overall Workout: 3

inspire me (3)

Thursday - January 10

Run

20m
2.50 miles
08m /Mi

Just a quick jog around the neighborhood with Matt on his bike. Had to stop once at home to poop. (Imagine that! :) )

inspire me (9)

Wednesday - January 9

Another terrible nights sleep! :( I woke up to run and it was pouring rain so I bagged that one until later. No swim tonight for Bob, maybe tomorrow.

I realize the images of the swim drills look like crap, they will be redone for those who are interested. :)

Health data: Sleep: 1 Stress: 3 Soreness: 4 Fatigue: 4 RHR: 48 Hours slept: 6

inspire me (11)

Tuesday - January 8

Swim

50m
3500.00 yards
01m 26s /100 yards

Morning swim at EFA before work.

2000 Warm-up (6:23, 6:15, 6:05, 5:49)

10 x 100 @ 1:30 Pull with paddles - Fucus on FQS

300 Easy swim
200 Swim to get videos of drills

2000 warm-up felt good, I got a bit carried away with the last 500 trying to descend the 500 by 100's.

Here are the clips I took in the pool today. I will get some better ones to post!

Freestyle Catch-up Drill

Freestyle 6kick Drill

Normal Freestyle

Cross-over Freestyle (BAD)

Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 RHR: 47 Hours slept: 6 Overall Workout: 3

inspire me (8)

Monday - January 7

Run

46m 03s
6.25 miles
07m 22s /Mi

10' E pace, good stride rate

5' of drills: skipping, high knees, butt kickers, karoke

20' M pace regardless of terrian

4' T pace

6' CD - E pace

I ended up doing the intervals by distance rather than time since my watch was set to go off at .5 mi intervals.

This was a tough run. My cruise control seemed to have a short circuit somewhere. I could not seem to hold a steady pace.

Sleep hrs were there but it was very broken. Matt watched a show on Discovery about haunted houses and would not sleep in his room. This led to a few head butts in the night and a few wrestling moves that I wasn't aware of. On top of that the MIL got up around 2am ringing her bell to go to the bathroom. Definitely not a good nights sleep.

I didn't get anything in yesterday as far as workouts go. The day was just way too busy taking care of Karen's mom and each of the kids had a friend over. I was ready to sell the kids after all their friends left and the fighting started all over again!

I have an interview today at a local hospital, I hope all goes well there. I believe it is for a 2nd shift position but at this point I just need to eliminate my commute and get closer to home.

I will get something in today!! Hoping for an outside ride then swim practice tonight.

6:30 pm - Back from the interview, it seemed to go reasonably well. Karen was at the barn with the girls when I got home so I made dinner, got Matt to swim and now I am heading out for a run to relieve some stress!! I guess it's swim tomorrow morning!

Run Splits:

Lap   Time         Lap Time      HR   Max   Avg   Min Dist   min/mile
1.      0:04:19.2   0:04:19.2   148   149   132 73   0.500   8:38 - Warm-up
2.      0:08:25.2   0:04:06.0   134   150   141   131   0.498   8:14          "
3.      0:12:27.2   0:04:02.0   133   149   143   133   0.499   8:04 - Drills
4.      0:15:55.2   0:03:28.0   158   162   156   133   0.500   6:55 - M-Pace
5.      0:19:21.2   0:03:26.0   163   164   163   158   0.498   6:53     "
6.      0:23:01.2   0:03:40.0   159   165   159   154   0.500   7:20       "
7.      0:26:29.2   0:03:28.0   163   164   160   156   0.500   6:55       "
8.      0:29:55.2   0:03:26.0   157   163   160   156   0.496   6:55       "
9.      0:33:23.2   0:03:28.0   161   165   163   158   0.500   6:56       "
10.   0:36:41.2   0:03:18.0   166   172   169   161   0.499   6:36 - T-Pace
11.   0:39:51.2   0:03:10.0   173   173   170   166   0.498   6:21       "
12.   0:44:05.2   0:04:14.0   149   173   161   149   0.497   8:31 - E-Pace
13.   0:46:03.7   0:01:58.5   146   152   149   147   0.230   8:35       "