Registered: May 03, 2005
Location: , US
|XC Ski||0:15||3.1 mi|
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Thursday, Dec 12, 2013
Swim 1 hr 2 min, 3300.0 yds
Lil better than yesterday. Felt more natural in the water off the bat but didnt translate into significant time improvements. opening 500 in 8:08, full drills, moved backstroke before paddles and pull buoy. Ankle strap ih helping me force more core. Good. 500 free w/fins in 7:33 so better than yesterday for sure. Hopefully more progress tomorrow.
Wednesday, Dec 11, 2013
Swim 1 hr, 3300.0 yds
Pretty bad day. Guess it should be expected since I havent been in the water ina week after getting in for a week staright. Could have been woirse and I'm a lil under the weather as well. opening 500 in 8:14 then full drills. Started to get more comfortable but 500 free w/fins was 7:44. Ended with 4 x 25 in :21 rather than the :19 from last week and did a 200 cooldown. Will swim a lot more before week is over.
Run 1 hr 1 min 36 sec, 7.5 mi
East progression run from 7.0-7.7 over hour. Should have gone harder but havent been feeling great last couple days.
New progression ride. Despite not feeling so hot went 10min at levels 12, 13,, 14, 15, 16, then cooled down and went straight to run.
Tuesday, Dec 10, 2013
Run 30 min, 3.5 mi
Wanted to run longer but just wasnt feeling great. Also right big toe problem isnt getting any better. Thought cutting back a bit today might be beneficial.
Bike 1 hr 5 min, 21.0 mi
Not feeling so hot today. Slept a lot. managed only 90+min of workout when should have been 3+ hours with no work.
Monday, Dec 09, 2013
Run 1 hr, 7.0 mi
very easy steady state run with the race yesterday. legs feel pretty good not coming off the bike.
Slight progression. Nothing too hard. level 12-15. Then ran an hour off bike before weights.
Other 1 hr
full compliment of weights. managed to do some core and legs with Ellis.
Sunday, Dec 08, 2013
Run 30 min, 3.7 mi
about 5km warmup and 1km cooldown after Run with Santa 5k. Wish I could have run more but weather was bad. race went well depsite cold wet snow.
Run 19 min 50 sec, 3.1 mi
Run with Santa 5km. Time was ok considering weather. very slippery wet and cold. started snowing during warm up run over to start.