The following equipment is nearing replacement:
Silver Spring,MD 
Swim
  • 45m 30s
  • 1920.24 meters
  • -----

WU: 500 swim easy. 8 x 50 done as 25 drill and 25 swim.
MS: 7 x 100 (20�) #1 is easy. Descending time for each interval. Rest 1-2 minutes.
3 x 100 (20�) each same pace as #7 of first set.
CD: 200 easy swim.

Bike
  • 59m 14s
  • 17.06 miles
  • 17.28 Mi/hr

Stay with a smooth pedaling stroke and keep your HR aerobic!

Sport
  • Physical Therapy
  • 45m

So I swam after PT.  It was hard but good.  I'm really starting to see how I need to do some strength work starting in the off season.  I've known I need to do it, now I just need to make the time.

Sport
  • Physical Therapy
  • 20m

PT Homework

Bike
  • 1h 11m
  • 16.25 miles
  • 13.73 Mi/hr

Easy ride with Beth.  Found a way to make it a little harder for me while still going slow for her.  Keep it in a harder gear.  Helps buiid up some strength.  Good ride too. 

Swim
  • 34m 45s
  • 1600.00 meters
  • 02m 10s /100 meters

Mile OWS.

Bike
  • 29m 49s
  • 9.62 miles
  • 19.36 Mi/hr

After WU do 4 x 90 seconds at 85-90% effort but RPE).
(3 minute recoveries). Very easy cool down and stretch.

Run
  • 30m
  • 3.18 miles
  • 09m 26s /Mi

WU: 10'
MS: Then 4x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'

Swim
  • 24m 57s
  • 1097.28 meters
  • -----

WU: 300 & 6x50 on 10" rest.
MS: 4x100 on 20" rest.
CD: 200.

Run
  • 40m 07s
  • 3.94 miles
  • 10m 11s /Mi

WU: 10'
MS: Then 6x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'

Sport
  • Physical Therapy
  • 30m

crowny2's Training Log


 August 2009 
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Time
Distance
Time
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