Registered: May 03, 2006
Location: , US
|XC Ski||2:04||7.7 mi|
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Monday, Jun 27, 2016
Swim 1 hr 45 min, 5470.5 yds
At Mermaid in 33m with kids. 2 x (400 free, 3 x 133 mixed speed, 300 fr, 3 x 66 fast). 24 x 33 - 2 IMO, 2 fr. 12 x 133 5-20 with fins, snorkel and paddles.
Run 53 min, 4.1 mi
With calvin - did loop around the part of Ches Hill college that is on the corner of bells mill and gtown pike. Then we ran down the hill and went up the hill behind the cafe and did the loop down to bells mill. crossed the creek at bells mill and turned left to follow trail back to gtown pike.
Sunday, Jun 26, 2016
Swim 1 hr 30 min, 5470.5 yds
At Mermaid - did my own thing. WU: standard 1000. MS1: 3 x (400 on 6:30 done as faux-100 im, 200 IM on 3:30 r1=sa, r2=la, r3-reg). Then went to 33m and did a 1200 - 3 rounds of (100 easy, 33fast/66ez, 66f/33e, all fast). Then back to 25m for 600kp and 400 alt 50 dr/50s.
Bike 1 hr 50 min, 24.3 mi
To Mermaid, then home indirectly - thru flourtown and oreland.
Saturday, Jun 25, 2016
Swim 12 min, 800.0 yds
At Wheaton College - raced 6 min pool open water course with Jr Kids then 2.5 min ow then 100 cd.
Run 28 min, 3.1 mi
Run around Wheaton College campus - mostly in woods.
Friday, Jun 24, 2016
Swim 30 min, 2000.0 yds
Quick lunchtime swim at Wheaton College's pool. WU: standard 600. MS: 10 x 100 - 4 on 1:27 desc st ct, 3 on 1:18 steady, 2 on 1:14, 1 on 1:10. CD: 300kp and 100 drill.
Bike 1 hr 15 min, 18.0 mi
Loop around the resevoir near Wheaton college then an out and back on main st. Then to the 1k practice course and back twice plus lots of loops around the course with the kids.