Silver Spring,MD 
Bike
  • 35m 01s
  • 9.88 miles
  • 16.93 Mi/hr

WU: 5'
MS:
4x30" sprint - with 1' recovery
4x1' sprints - standing 2' recovery
4x30" sprint again with 1' recovery
CD: 5'

Last home game of the season for the Fire tonight and it looks like it is going to be a WET one.  Oh well. 

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.

crowny2's Training Log


 October 2009 
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Time
Distance
Time
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