Run
  • 38m
  • 5.60 miles
  • 06m 47s /Mi

with a constant rain, only choice was t'mill. After a mile warm up, increased pace and incline, thrid mile was faster and flat, 4th incline and i think i just kept going up form there. i was feeling good.

Strength
  • 30m

worked on upper body machines felt pretty good, i was pleased with the dips, usually i die at 9

    Swim
    • 29m 52s
    • 1300.00 yards
    • 02m 18s /100 yards

    My day off from work and decided to swim, never seldom if ever have i swam workouts on consecutive days. SO i didn't know what i was in for. I started smooth and feeling good, and faltered only slighty about 500, then i settled into my normal training pace and contiued on. I stopped , but i saw my watch was at 1100, so i wanted at least another 100, felt good so i did 200.

    204/206/209/210 - 8:30
    217/220/221/222 - 9:22
    223/227/224/224 - 9:40
    220

    It was about a year ago (3/16/08) when i satarted swimming workouts at the YMCA.  Looking back at my log, i did 400 in 11:45 (2:56/100) on that day.  Don't quite remember it, but now i've cut my average 100yd time down over 30 seconds and am swimming 3 x farther on a more frequent basis.  I'm not a fast swimmer, but it is nice to see improvements and makes it exciting.  With the swimming improvements i hope to see some improvements in triathlons also. 

    thanks for reading

    • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Sick: 1 Overall Workout: 4
    Swim
    • 27m 53s
    • 1200.00 yards
    • 02m 19s /100 yards

    not alot of people swimming - first time i went after work on tuesday. Had lane to myself and was feeling good.

    203/213/220/219 - 8:57-400
    221/223/225/224 - 9:35-400
    223/222/218/218 - 9:22-400

    went through 1000 in 23:18, i'm really feeling good about swimming

    Run
    • 27m 30s
    • 4.10 miles
    • 06m 43s /Mi

    run on t'mill after swim. I felt really good from the beginning. Yesterday run was fast, but stretched and massaged legs with foam roll after. I had gel pack before run and started at 8.6 and increased after 1 mile. I thought about going 30 minutes, but the extra 2:30 wouldn't haven't made any significant improvments.

    Strength
    • 20m

    leg machines at YMCA after run - hip abductor/addcutor machine, seated leg curls, leg extensions and leg press

    Run
    • 20m 40s
    • 3.00 miles
    • 06m 53s /Mi

    After a disappointing and lazy Sunday, this was the run i was looking for. Only 3 miles outside after work (23F). First mile was about 6:50, last mile was around 6:40. I didn't get exact splits. The roads were in good shape, except the subdivision wasn't palwed really great and alot of packed snow. Still decent footing. COming back on Taylor and the sidewalks were all clear and could really stride out. I pleased this was a tune up for the 5K coming up on Sunday.

    Run
    • 31m 54s
    • 4.15 miles
    • 07m 41s /Mi

    Snow storm today. we got ab out 4" of snow - not alot by msot standards, but enough to make things slick and yukky. I ran after work and temp is 25F, 15mph winds WNW. Roads were plowed, but footing tough in spots.

    I am feeling stronger and more confident as compared to this time last year. Today, i couldn't wait until after wrok to run, that may sound crazy considering i walked in this stuff all day

    Swim
    • 32m 58s
    • 1400.00 yards
    • 02m 21s /100 yards

    I didn't feel real comfortable or smooth, but it was a good swim. had pool to myself for about 25 min. NICE! I felt tired and at 1100 yds i rested for a minute then decide to go more. Was forcing my stroke, so 1500 wouldn't ahve helped

    205/216/220/222 - 9:04 400yd
    224/225/224/227 - 18:46(9:42)
    223/225/228/216 - 28:20(9:34)
    222/215

    Took off yesterday.  Was really tired, my dad was brought to hospital o Wednesday nite.  Stopped up to visit and the day of rest was good for me.  I had hoped to run after swim, but why beat myself up, the swim wasn't that easy, so anything more wouldn't have been quality. 

    got2run's Training Log


     February 2009 
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