Silver Spring,MD 
Run
  • 45m 01s
  • 4.16 miles
  • 10m 49s /Mi

45 minute steady pace

Bike
  • 55m
  • 14.46 miles
  • 15.77 Mi/hr

WU: 10 minutes
MS: 8 X 3 minutes push, 1 minute recovery
5 X 1 minute harder push, 1 minute recovery
CD: 5 minutes

Swim
  • 32m 07s
  • 1600.00 meters
  • 02m 01s /100 meters

WU: 400 easy
MS: 2 X 200 on 4:00 (1 minute recovery), 4 X 100 on 1:55, 4 X 50 on 0:55.
CD: 200 easy

Run
  • 40m
  • 3.96 miles
  • 10m 06s /Mi

WU: 10 minutes
MS: 5 X 3 minutes @ 80% with 1 minute recovery
CD: 10 minutes

Sport
  • Yoga
  • 1h 00m

Bike
  • 1h 30m
  • 19.22 miles
  • 12.81 Mi/hr

1 1/2 hour stead pace

Drainer rides are so mind numbingly boring!!!!!

Swim
  • 37m 22s
  • 1300.00 meters
  • 02m 52s /100 meters

WU: 400 easy any stroke
MS: 4 X 50 hard on 0:45 sec rest then 1 min rest after set. Repeat 4 times.
CD: 100 easy

Run
  • 40m 32s
  • 3.59 miles
  • 11m 17s /Mi

WU: 10 min
MS: 5 X 3 min @ 80%, 1 min recovery.
CD: 5 min

crowny2's Training Log


 January 2010 
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Time
Distance
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