Bike
  • 30m
  • 6.90 miles
  • 13.80 Mi/hr

Easy 30 min on trainer. First ride in almost 3 months. wnt to start back easy.

Run
  • 20m 57s
  • 3.11 miles
  • 06m 44s /Mi

Run
  • 26m 39s
  • 2.97 miles
  • 08m 58s /Mi

Easy run with 6x30 at 5k pace or so, easy running in between.
10 min wu 129 ahr
36 sec hard 132 ahr
35 sec hard 147 ahr
40 sec hard 146 ahr
39 sec hard 146 ahr
39 sec hard 146 ahr
39 sec hard 148 ahr

Stopped a couple of times to stretch left calf which was feeling tight. Maybe lost 15 or 20 seconds.

Swim
  • 55m
  • 2200.00 meters
  • -----

200 wu
6x50 swim drill w/ fins
4x
4x25 build :10 ri
200 (2 swim, 2 pull)
100 IM
4x25 fly

Backstroke didn't seem to bother my shoulders much today as I tried to roll more.  Fly didn't do much either as I didn't try to extend forward very far on the recovery.  A good sign, I think, though I didn't push hard on either fly or back.

Felt tired and like a cold was coming on.  Went to bed early with no workout.
Run
  • 57m 30s
  • 6.90 miles
  • 08m 20s /Mi

HP5+HP2 route. Felt strong.
8:18 wu ahr 130
5 min hard ahr 142
5 min hard ahr 142
5 min hard ahr ?
5 min hard ahr 165
5 min hard ahr 162
Easy running between 5 min intervals

Arrived in Vancouver BC about midnight.  Finished work late, and sleepy, so I went to bed relatively early.  Early morning flight on Wednesday. 

Swim
  • 55m
  • 2000.00 meters
  • -----

600 drills
4x100 on :10 ri
3x100 on :20 ri
2x100 on :30 ri
4x50 stroke on :10 ri
3x50 stroke on :20 ri
2x50 stroke on :30 ri

Did all the stroke breaststroke. Right should not feeling good for backstroke.

I probably did more than the workout shows, but lot count.

famelec's Training Log


 November 2007 
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