Silver Spring,MD 
Bike
  • 55m
  • 12.00 miles
  • 13.09 Mi/hr

Trainer
Efficiency
55
WU: 10'
MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. After 6th cycle,
CD: 10'

This was a hard one.

Bike
  • 1h 02m 26s
  • 14.46 miles
  • 13.90 Mi/hr

Lovely little ride with Beth.  It was cold but nice.  Saw a nice looking 6 or 8 point buck too.  :)

Run
  • 35m
  • 3.76 miles
  • 09m 19s /Mi

Run Base
Endurance
55
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Beautiful day out.

 

Sport
  • Rock Climbing
  • 1h 30m

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.

crowny2's Training Log


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