Registered: May 03, 2005
Location: Reston, US
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Thursday, Dec 18, 2014
Swim 39 min, 2300.0 yds
Not so good but rushed warmup and really tight from weights. Opening 500 in 8:13. :-( Got better from there. Full drills except paddles. Main Set: 8 x 25 in :19 on :30. pretty good. Easy 100 cool down.
Wednesday, Dec 17, 2014
Run 1 hr 2 min 30 sec, 7.5 mi
Pretty steady progression run. Still feeling soreness from weights and sudden increase in running. Once I got loose I felt fine. Picked up pace over last mile to really loosen up legs.
Tuesday, Dec 16, 2014
Swim 42 min, 2500.0 yds
Another day like yesterday. Almpst the exact same results. Main Set (only 1) will add each week. 4 x 25 in :19 on :30, then 2 x 50 :42 on 1:00, then 100 in 1:29. 200 cool down.
Run 54 min 59 sec, 7.0 mi
Pretty much a steady state run at GA pace but last mile was split between 7:30, 7:00, and 6:40 pace), then cool down for .2mi. Legs felt pretty god except DOMS from weights on Monday.
Bike 1 hr, 21.0 mi
Not a killer but pretty tough progression ride. 10min from level 12-16, then spin ups and one-leg drills. Went straight to run afterward.
Monday, Dec 15, 2014
Swim 36 min, 2200.0 yds
First day in the water in over 2 weeks. Thought it was going to be bad but was pretty damn good. Opening 500 in 8:02, despite opening 100 in 1:30! then full drills. Ended with 8 x 25 at a very easy :20 on :30. Cant remember when :20 25s were so easy. Felt like I was never out of the water. very happy. Need to build from here.
Other 1 hr
Finally back in the weight room. Man I lost some strength, especially in core and upper body. Hit it pretty hard. Going to be sore tomorrow.
Saturday, Dec 13, 2014
Bike 4 hr 15 min 23 sec, 57.0 mi
Pretty easy slow ride around Arlington with the Tri360 ride. Then putted over to Marshall HS to watch beer mile. Pushed hard in places but stopped frequently.