Silver Spring,MD 
Swim
  • 29m 22s
  • 1400.00 meters
  • 02m 06s /100 meters

Swim TT
Assess Fitness
45
1400
WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
MS: 500 yd TT (time trial) for time.
CD: 300

Run
  • 23m
  • 2.41 miles
  • 09m 32s /Mi

Easy Run.

1:48/100 average on the 500.  Not bad for not having done anything, or at least hardly anything in a very long time.  Pretty happy about that.  :)

And I didn't do what I was supposed to do on the run, but without much volume over the past month or two I won't want to over do it.

Bike
  • 30m 01s
  • 8.00 miles
  • 15.99 Mi/hr

Trainer
Efficiency
30
WU: 10'
MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
CD: 10'

Run
  • 20m
  • 2.02 miles
  • 09m 54s /Mi

Run Speed
Speed/Efficiency
20
20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Run distance is estimated.  Garmin died out.

Swim
  • 20m
  • 1000.00 meters
  • 02m /100 meters

Little swim in Banff with Beth.

Run
  • 30m
  • 3.00 miles
  • 10m /Mi

Jog around downtown San Antonio.  Estimated time and distance.

crowny2's Training Log


 November 2009 
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Time
Distance
Time
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