Silver Spring,MD 
Run
  • 33m
  • 2.70 miles
  • 12m 13s /Mi

Run Speed
Speed/Efficiency
40
40' run with 8x30" 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.

Bike
  • 1h 00m 01s
  • 14.65 miles
  • 14.65 Mi/hr
Sport
  • Rock Climbing
  • 1h 30m

Swim
  • 36m 14s
  • 1650.00 meters
  • -----

Endurance
Continuous Swim
45
2150
WU: Warm up 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.

Cut the swim a little short.  Right shoulder got tight and tender.  Started to affect my stroke.  Need to do some of the PT work to strengthen it back up again.

Run
  • 50m
  • 5.25 miles
  • 09m 31s /Mi

I rediscovered a love for running today.  I went on a completely new route and it made all the difference in the world.  It was beautiful.  Nice evening run in the dark.  Now I am off to meet my lovely wife at the bar for a drink and some food.  Have a great weekend everyone.

crowny2's Training Log


 November 2009 
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