Silver Spring,MD 
Swim
  • 38m 27s
  • 1650.00 meters
  • 02m 20s /100 meters

WU: 200 easy free, 50 easy kickboard.
MS: 8 x 200 free at T pace + 5 per 100 (last 200 is cool down though). Alternate 50 hard kick between each 200, one on back, next on front, and so on.
CD: End on last 200 of set using easy, slow stroke for cool down.

Didn't do the entire workout tonight but that is ok.  Still building up the volume.

Run
  • 40m
  • 3.76 miles
  • 10m 38s /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
  • 34m 02s
  • 8.36 miles
  • 14.74 Mi/hr

Just a lazy little ride with Beth around the forest preserve.

It really does amaze me how much a ride can take all the pain away from sore and stiff legs.  Ahhhh.

Run
  • 45m
  • 4.57 miles
  • 09m 51s /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.

This run can be from 45'-90' long depending on your fitness level.

Second day in a row running.  This is the first back to back running day i've done in a while. 

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.

crowny2's Training Log


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