The following equipment is nearing replacement:
Run #1
  • 31m 34s
  • 3.97 miles
  • 07m 57s /Mi

AM run from home. 3x200 on track.

Run #2
  • 03m 52s
  • 0.54 miles
  • 07m 10s /Mi

WU with some pick-ups

Run #3
  • 19m 03s
  • 3.13 miles
  • 06m 05s /Mi

RACE 5k

5:45, 6:24, 6:12, 0:42

Offical results: http://runccrs.com/results/?p=1434
18:58, 6:07/mi

First mile was net downhill, but still too fast. Paid for it during the second mile, but regrouped nicely and finished strong.

Run #4
  • 05m 55s
  • 0.66 miles
  • 08m 58s /Mi

CD

  • Health data: Sleep: 3 Hours slept: 8
Run
  • 31m 20s
  • 4.02 miles
  • 07m 47s /Mi

Lunch run. 3x400 (800)

Swim
  • 38m 16s
  • 2734.03 yards
  • 01m 24s /100 yards

wu:
400 6:20
2x150 drills
4x50 desc 40, 39, 40, 38
100 ez 1:35

main:
500 7:18
100 ez 1:36
10x50 on 1:00 (42-43)
100 ez 1:37
200 3:00

cd:
100 1:38

Slept well, but when I got up to the bathroom at 5:10 I realized the sump pump was running continuously...so I was in the basement and outside for the next ~1hr troubleshooting and fixing the issue.

  • Health data: Sleep: 3 Hours slept: 6.25
Swim
  • 39m 43s
  • 2734.03 yards
  • 01m 27s /100 yards

wu:
400 6:35
2x150 drills
4x50 desc 42, 41, 41, 40
100 ez 1:35

main:
500 7:23
100 ez 1:43
5x100 on 1:40 (~1:30)
50 ez :50
6x50 on :30 (:20)

cd:
200 free/back 3:36

~~~~~~~~~
Ehhh..always a bit sluggish/slower in the morning.

Bike
  • 1h 05m
  • 19.50 miles
  • 18.00 Mi/hr

Trainer.

2x20' (3') L4 251, 251
3x2' (1') L5 297, 317, 290

  • Health data: Sleep: 3 Hours slept: 7.75
Run
  • 37m 48s
  • 5.29 miles
  • 07m 09s /Mi

3.75mi tempo

Tempo is so much easier on the track (2mi on track).

  • Health data: Sleep: 3 Hours slept: 7.25
Run
  • 32m 38s
  • 4.04 miles
  • 08m 05s /Mi

From work. 8x strides on track.

Bike
  • 1h 01m
  • 18.30 miles
  • 18.00 Mi/hr

Trainer.


wu:
7' ez
2x normal wu set
2' ez

main:
20' L4 (3') 254
15' L4 (2') 249
2' L5 (1') 294
1' L5 307

cd:
2'

  • Health data: Sleep: 3 Hours slept: 8.75
Swim
  • 39m
  • 2734.03 yards
  • 01m 26s /100 yards

Time est. No watch.

wu:
2x200
2x(50cu,50sk,50ftd)
4x50 desc
100 ez

main:
6x200 (1,2,4,5 w/ paddles. 3,6 swim)
100 ez
2x50

cd:
100 ez

Run
  • 53m 51s
  • 6.74 miles
  • 07m 59s /Mi

From home. 2x800 on track. Rest easy.

  • Health data: Sleep: 3 Hours slept: 7.5
Run
  • 29m 52s
  • 3.64 miles
  • 08m 13s /Mi

Easy run.

  • Health data: Hours slept: 8.75

konichiwa's Training Log


 March 2011 
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