Run #1
  • 19m 38s
  • 2.00 miles
  • 09m 49s /Mi

Warm up run to start of race

Run #2
  • 38m 38s
  • 5.00 miles
  • 07m 44s /Mi

Big Peach Fall 5 Miler

Mile 1 - 7:49/173 ave HR
Mile 2 - 7:29/187 ave HR
Mile 3 - 7:40/187 ave HR
Mile 4 - 7:56/188 ave HR
Mile 5 - 7:40/189 ave HR

5k split was 23:45 - new PR

Run #3
  • 23m 08s
  • 2.20 miles
  • 10m 31s /Mi

Cool down run home from race

Sport
  • Stretching
  • 01m

Calves, hamstrings, quads

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 5
  • RACE DAY: Fall Five Miler
Swim
  • 1h 00m
  • 2600.00 yards
  • -----

WU - 100 swim, 200 kick on side, 200 kick/pull/roll
MS - 12x25 catchup
10x50 catchup
8x75 catchup pull w/ paddles
6x100 (swim, catchup)
CD - 100 kick

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 6.5
Run
  • 47m 10s
  • 5.25 miles
  • 08m 59s /Mi

WU - 1.4 miles
MS - 4x800 at 7:20 pace = 3:40, .2 mile RI
800 splits - 3:38, 3:30, 3:34, 3:40
CD - 1.2 miles


Hot out there on the track - where is fall? 4 weeks since I've done speed work, too. I think that's the highest I've seen my HR in a while

Sport
  • Stretching
  • 05m

Calves, quads, hamstrings

First lunch-time run in a while.  I thought it would be cool enough but wow it felt hot out there in the sun.  Forgot how hard that climb out of Piedmont Park up Juniper back to work is at the end of the run.  Good practice for the ING half!

I was going to try to fit my 10 mile run in during the week so I could just run the race this weekend and be done, but it's not happening Thursday.  Not enough hours in the day.  So my plan for Saturday is to run the 2 miles from my sister's house to the start line of the race easy, then race the 5 miles, and then run 3 easy after the race back to the house.  Then we'll drive back to the finish to get our shirts and eat some yummy food.  Weather looks awesome for Saturday - fallish weather!

 

Plan for the week -
M - Swim
T - Run (track), 30 min TRX
W - Swim
Th - Run 5 (9:20 pace), 30 min TRX
F - Swim
S - 2 miles before (easy), Big Peach Fall 5 Miler (tempo), 3 miles after (easy)
S - 2 hour bike, 30 min TRX

Swim
  • 58m 54s
  • 2600.00 yards
  • -----

WU - 50 swim
100 kick on side
100 kick on side, switch half way
200 kick on side, switch every 10 kicks
50 kick
MS - 12x25
10x50
8x75
6x100
CD - 100 easy

The main set was all catch-up/pencil drill (same thing - just different name). Dr Nik recommended that I do that for a week or 2 just to learn the feeling of the rotation and the pull that we worked on. I did some with paddles and some with Zoomers. I got the best feel for it with the Zoomers because they keep my body on the surface of the water


Good swim lesson this weekend.  I have a lot of good things going for me, but very little rotation when I swim.  I also have a weak finish to my stroke.  If I can work on these 2 things, I should cut down a good deal on the number of strokes I am taking per length.  I'm going to swim on my own for the next 2 weeks so I can work on this and then get back to Masters.
 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

lawyerchick's Training Log


 October 2009 
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