Registered: May 03, 2005
Location: Reston, US
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Tuesday, Nov 25, 2014
Run 53 min 45 sec, 7.0 mi
1.5mi warmup from 6.0-7.5 then 5 x .5mi @6:00 pace with .5mi recovery at 8:30, then .5mi@ tempo pace (6:30) and short cool down and stretch.
Monday, Nov 24, 2014
Swim 55 min, 3100.0 yds
Weird. Great warmup considering a few days off but workout got worse as it went on. hmm. Opening 500 in 7:55, then all drills. 500 fist was fastest and smoothest ever but bands were in :40-41 and then 5 x 100 in 1:27-1:32 but felt too hard. Not relaxed. easy 100 cool down.
Managed a full compliment of weights. Will do some more core work outside of gym this week.
Sunday, Nov 23, 2014
Run 7 min 45 sec, 1.0 mi
Ran at IM pace (8:00), then did 1/4 mile at LT pace (6:30) and then coded down at 8:30. Wish I could have ridden and run longer but out of time. Full on in taper mode.
Bike 2 hr, 41.0 mi
First hour on trainer was level 12-15, then second hour was 3 x 10min @IM power (235 watts), with 10min recovery at 200watts. legs felt decent. Very short brick run off bike.
Saturday, Nov 22, 2014
Run 40 min, 5.0 mi
warmup run from home to Herndon CC. Little longer than needed and barely made it in time. Couple short bursts to loosen legs. felt pretty fesh but barely made it in time.
Run 19 min 27 sec, 3.1 mi
Felt pretty good and strong throughout, probably a lil dehydrated but couldn't do much about it. Got stuck behind and had to weave a lot in first mile. Almost caught Baldwin. Make up about 30yds per mile. Won a pie for 2nd place in AG.