Silver Spring,MD 
Run
  • 35m
  • 3.71 miles
  • 09m 26s /Mi

Since this is still my first full week back, I'm not quite up to doing everything I'm SUPPOSED to be doing, so I just went for another nice run.  And it felt much better than the one earlier this week.  Much better.  :)  Looking forward to a little brick tomorrow.  :)

Bike
  • 40m
  • 11.94 miles
  • 17.91 Mi/hr

WU: 5'
MS: 10x1' sprints - start standing and then sit, with 2' recovery.
CD: 5'

Did this one on the trainer.  I think I'm starting to push it harder on the bike.  I know what I can do now, because of what I learned in the Crits. 

Hope everyone is having a good week.

Swim
  • 49m 21s
  • 1550.00 meters
  • 03m 11s /100 meters

WU: 500 easy.
MS: 4 x 100 free/50 kick on back, 10" rest between.
2 x 100 kickboard (free/breast kick mix). 10" rest.
250 pull easy straight into

First time in the pool for this long in god knows how long.  Felt nice.

Run
  • 30m 01s
  • 2.80 miles
  • 10m 43s /Mi

Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.

Bike
  • 43m
  • 11.88 miles
  • 16.58 Mi/hr

WU: 10'
MS: These are done with your shoes clipped in, and the idea is to focus on one leg at a time:
90" right leg, then 90" left leg.
45" right, 45" left, vice versa 2x.
30" left, 30" right increase cadence each 5" to maximum.
20" right, 20" left for 2'
15" right, 15" left for 1'
10" right, 10" left, for 40"
5"right, 5" left for 20"
3-4 x 1' at max cadence, RI 1'
3-4 x 15" at max cadence to spinout, RI 45"
CD: 10'

Hello friends.  I'm sorry I haven't been around much.  Work has not been good so I have been focusing on that quite a bit.  So my uploading will be very intermitent. 

But I have started training again.  Will start to focus on the run.  I will try to Inspire you guys when I can, but it won't be as often.

Thank you so much for checking in on me.  It really means a lot.

Sport
  • Yoga
  • 1h 00m

crowny2's Training Log


 October 2009 
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