Swim
  • 40m
  • 2200.00 yards
  • -----

4x(300 free, 50 back, 50 breast) Timed last 300 free in 4:16 at a sustainable effort.
5x100 fast
50 back
50 breast

I feel really good swimming but my pace isn't improving much if any. I think it's because I've lost so much fat and so I've lost enough buoyancy to cancel out my strength improvement. Since I have very little fat left to lose, I should start improving again soon. Shouldn't matter in a wetsuit though as I should get all my buoyancy back. I think I'm going to go down to Denver and the swimlabs thing.

Sport
  • Cross-Country Skiing
  • 1h 02m 56s

Skate skiing w/Buddy. Two Hoodoo Voodoo loops.

Loop1: 26:24 (PR)
Loop2: 26:31
-------------------
Total: 52:55 (PR)

Heavy legs from yesterday's run. So I didn't push hard at all. Just tried to work technique and go faster on downhills and curves. Good conditions 3" wet snow perfectly groomed. 35F and a little cloudy so it wasn't too slushy.

I can go 47-50 easy if I get good conditions w/fresh legs and push it. Take that, high school guidance counselor.

Run
  • 1h 22m 14s
  • 10.40 miles
  • 07m 55s /Mi

Four laps Wash Park, Denver.
Goal was to go:
Lap1: 20 comfortable
Lap2: 21 comfortable
Lap3: 22 A little harder
Lap4: 21 Medium for 1st half.
Harder for 2nd half.
-----------
1:24

Pacing is tough because running at home (9600'), lungs are the limiter. In Denver (5280'), lungs aren't even a factor. The limiter is quad fatigue. So today I just wanted to work on pace/effort.

Splits:
Lap1: 20:06
Lap2: 21:20
Lap3: 21:01
Lap4: 19:48
-----------
1:22:14

I stuck to my effort goals perfectly. On the last lap a guy passed me early. I'd ticked up my effort a bit as planned. I let him get one minute ahead and then tried to reel him back in. He ended up beating me by only 14 seconds.

Very happy with this effort. Last time I ran 1:24:43 (8:09/m) on 2/5/09 . Every lap was slower than the one before and I was pretty done afterwards. A year ago I was at 1:35 for this run so I've improved about 13 minutes in a year.

Bike
  • 1h 00m
  • 20.00 miles
  • -----

Easy L17 868c

Strength
  • 10m

100 situps

Swim
  • 45m
  • 3000.00 yards
  • -----

1x1500 easy
3x(100 back, 100 breast, 200 free)
2x100 aiming for 1:22 w/sustainable effort. (1:22.16, 1:22.80). I want to swim a 1000 @ 1:22/100y at altitude before my first race which would be 13:40. I'm going to start working on that pace for extended sets.
1x100 back medium (1:34.20)

Sport
  • Cross-Country Skiing
  • 1h 15m

Super easy skate skiing w/Buddy on Hoodoo Voodoo loop. Perfect spring day 45F. Snow was slow but fun. Getting little slushy at the end.

Bike
  • 1h 00m
  • 20.00 miles
  • -----

L17 920c easy

Run
  • 41m 52s
  • 5.00 miles
  • 08m 22s /Mi

Rec center laps

Strength
  • 10m

100 situps

Swim
  • 40m
  • 2500.00 yards
  • -----

1x1000 easy (15:09)
3x(100 back, 100 breast, 200 free fast)
3x100 free fast on 2:00 all around 1:17.

Run
  • 42m 36s
  • 5.00 miles
  • 08m 31s /Mi

Easy Rec Center laps.

Strength
  • 10m

100 situps

Summer Glau was at my pool yesterday. I didn't know who she was other than some gorgeous girl in a bikini. Summer Sanders was also at our pool once. Besides lots of World Cup skiers, those are the only two celebrities I've seen at our pool. Two Summers. Strange...

Run
  • 36m 01s
  • 4.00 miles
  • 09m /Mi

Easy rec center laps

Bike
  • 1h 00m
  • 20.00 miles
  • -----

L17 924c

My ride for 2009.

Run
  • 46m 33s
  • 5.00 miles
  • 09m 19s /Mi

Super easy rec center laps. Legs a little sore from yesterday's run.

Swim
  • 35m
  • 2000.00 yards
  • -----

1x500
3x(100 back, 100 breast, 200 feet).
3x100 fast

breckview's Training Log


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