Registered: May 03, 2005
Location: , US
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Friday, Mar 07, 2014
Swim 46 min, 2600.0 yds
Shortened drill set. Focuised on strngth. Opening 500 in 8:00, then kick, paddles, backstroke, and fins and paddle 500 in 7:20. Then 2 x 50 cooldown.
Run 1 hr 11 min 30 sec, 9.5 mi
INTERVALS. 1.5mi warmup at 8:30, then 8 x .5mi @ 6:00, with .5mi recovery at 8:30. .5 mi cooldown at 8:00. Intervals felt easier than I thought they would due to lack of hard running of late--was concerened. Felt pretty easy. Wanted to do 10-12 but ran without socks and blisters were starting to develop. Stopped with tomorrow's ride coming. Bricked to swim after.
Thursday, Mar 06, 2014
Swim 1 hr 2 min, 3500.0 yds
Everyday feeling a lil bit better. Worked hard to get arms wider. Think I might be on to something. East warmup again in 7:58 then experimented with wide entry. Really seemed to help with band and pull buoy. East to go :40. Then 500 free w/fins in fastest yet 6:50. Then did 5 x 50 in :40-:41 on 1:00. Easy 200 cooldown.
Run 1 hr 22 min 30 sec, 10.0 mi
Pretty easy progression run. Right leg/knee still tight from last week. Wanted to go 12 but ran out of time. Progressed from 6.6 to 7.5 but did about .75mi @ LT to loosen up legs. Will do some speedwork tomorrow.
Wednesday, Mar 05, 2014
Swim 45 min, 2500.0 yds
Pure drill sets. Didn't have much time. Felt better and more at home. Easy opening 500 in 7:59. Drill sets felt really good. Worked on wider arm placement, Seems to help core engagement. Went straight to run.
Run 1 hr, 7.1 mi
Very easy run at 8:30 pace. Did 3 x .2mi @LT with .2mi recovery. Long striders to loosen up legs. Think they'll be 100% by tomorrow.
Other 40 min
Didn't do full weights. Hard on core, but light on upper legs and upper body. Did hit lower legs and medial gluteus good. Just ran out of time.
Tuesday, Mar 04, 2014
Swim 1 hr 3 min, 3500.0 yds
lil disappointing. tried integrating new tips and found a swam a bit slower. opening 500 in 8:10. I did full drills and everything goit better with time. 500 free w/fins in 7:00 and then ended with 12 x 25 in :19-:20, with 200 cooldown.
Run 1 hr 2 min 40 sec, 4.7 mi
Pretty easy run (8:30) for the most part. Over last mile did a surge up to LT the keep legs loose. Still not recovered from last week. Went straight to weights.
Bike 1 hr, 20.0 mi
Very easy spin for the still recovering legs. level 12 for 20 and level 13 for 40. Went straight to run.
Monday, Mar 03, 2014
Other 1 hr
lots of snow removal today. Solid hour at elevated HR. pretty good for week recovery. Will get back at it tomorrow.