Run
  • 38m 02s
  • 5.80 miles
  • 06m 34s /Mi

More speed wor at Pettit Ctr. Today was what i planned the other day 3x1/4, 3x1/2, 3x1/4 with 5 lap warm-up & cool-down. My legs were fairly tired. Understandably so, they've done alot this week. My warm-up was 10:22 and didn't feel all that bad. My left hamstring/glute is tight. Did 3 x 1/4 with 60 sec rest, then 3 x 1/2 with 95 sec rest and finally 3 x 1/4 with 60 sec. My cooldown was 10:32.

88/83/83 - 256/255/253 - 84/83/83

Swim
  • 23m 11s
  • 1000.00 yards
  • 02m 19s /100 yards

i was tired today form the had run this morning, but thought go for the swim. It wasn't too bad, but i faded bigtime near the end. After i did 150yds of drills with fins.

158/214/210/214 - 8:37
217/219/223/224 - 9:27
232/235

  • Health data: Stress: 3 Soreness: 2 Fatigue: 2 Overall Workout: 4
Swim
  • 22m 57s
  • 1000.00 yards
  • 02m 18s /100 yards

decent swim, i start out relaxed and time is fast, but later i work harder and time is slower. I got swim fins today and used them for a hundred after i was done with main set. my first experience with them ever.

200/208/213/223 - 8:45
219/221/222/223 - 9:28
227/217

Run
  • 30m
  • 4.33 miles
  • 06m 56s /Mi

Run after my swim. my legs were rubbery after swim and experiment with fins. Still after about 5 minutes, i got in good groove and kept pace jsut under 7:00/mile. At 5K, i decided to go 30:00 and i kicked up pace a bit for 5 minutes, then backed down to recover last 2 minutes. Nice workout today

I bought some swim fins today from Kiefer Store in Zion, IL.  I've never used anything like them before so this is different.  I will do some research to see what type of drills to do with them.  Today, i kicked for  25 with kick board, then swam 50 freestyle, and finished a 25 kicking.  My legs really need some help. 

Run
  • 33m 38s
  • 5.30 miles
  • 06m 21s /Mi

Pettit Center indoor workout. Did 5 lap warmup in 1010 and then did 3 x 1/4 w/60 sec rest - 2 x 1/2 w/90 sec rest - 3 x 1/4 w/60 Sec. Finished up with a 5 lap cooldown in 928

85/83/82 - 252/252 - 84/82/80

Bike
  • 49m 05s
  • 14.00 miles
  • 17.11 Mi/hr

Rode out toward Sanders Park and Petryfing Spring area, went down HwyA and through Pets, then came back home via wood rd and ohio st.

56F NW winds 7mph very calm afternoon sunny

Some repeats/interval work at the Pettit Center.  It's been a few years since i had been there for that and last year i did one session of 1/4's (6) at outodor track mid summer.  I didn't do too much right now, its a matter of getting used to idea of running fast.   My goal was to do 3x1/4 in under 85 3x1/2 under 300 and 3x1/4 in under 85  -  I threw out the 3rd half for no apparent reason.  I think i was comfortable with my quality today, so save something for the next workout.

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Overall Workout: 4
Run
  • 20m 33s
  • 3.00 miles
  • 06m 51s /Mi

Was hoping for about 5, but my hamstring (left) was tighter than i thought. I worked first mile into wind @ 6:54, then looped subdivison and last mile was 6:34. Wlaked dog after stretching then jumped rope for a little bit (ok 50 jumps all i could do)

Bike
  • 49m 29s
  • 12.00 miles
  • 14.55 Mi/hr

WINDY WINDY WINDY - Gusts to 28mph SSW - 73F.

Went out Taylor to Ohio St to Kinzie then through some cemetaries. Nice riding north or east, but any other time was a struggle. Good day for first outside ride. Aimee went about 8-9miles - saw her in the cemetary.

At noon it is 67F w/winds SSW gusting to 20mph  Full sunny sky.  At 330PM 73F and gusts to 28mph - Milwaukee hit record high of 74 today, last 5 years March 17th hasn't been above 35F.  Cooler temps the rest of this week

got2run's Training Log


 March 2009 
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