leh

Registered: May 03, 2006
Age: 51
Sex: Female
Location: , US

Summary: Year

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Swim 383:35 1,229,244.5 yds
Run 131:17 702.1 mi
Bike 149:14 2,252.4 mi
Walk 18:39 52.8 mi
Other 83:01 14 mi
XC Ski 2:04 7.7 mi
Total 767:50 3,727.1 mi

Summary: Month

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Swim 7:00 22,000 yds
Run 3:06 17.5 mi
Bike 1:50 32 mi
Other 1:25 0 mi
Total 13:21 62 mi

Summary: Week

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Swim 2:10 6,600 yds
Run 1:17 7 mi
Bike 0:50 15 mi
Other 1:15 0 mi
Total 5:32 25.7 mi

Sport Overview

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Tuesday, Dec 06, 2016
Swim 50 min, 2800.0 yds
With Tom S and Charlie. Not sure where all the other guys were! WU: standard 1000. MS: 2 x 300 swim with corrective paddles, 2 x 200 1-im, 2=25 fr/25 imo using corrective paddles. 2 x 100 IM with Dolfin ball thing under chin for fly/br, on head for bk and in fist for fr. Charlie got out. 2 x (75k with pdf and paddle in hand, 25 paddle on head, 75 pull with paddles and pdfs, no buoy, 75 fr with paddles and pdfs. CD: 100 kp.
Run 36 min, 3.0 mi
With Ruffer to covered bridge and back. met his girlfriend ladybug.
Bike 50 min, 15.0 mi
jenn's class - 8 min warm up, 40 mins of interval, 2 min cool down. 187 watts and 71rpm for 40 min part.
Other 1 hr 15 min
tami's yoga class.
Monday, Dec 05, 2016
Swim 1 hr 20 min, 3800.0 yds
With Alyson. WU: standard 1000. MS: 400 on 5:50 n/s, 300 on 4:20 every 30rd 50=overkick, 200 alt 25 tech, 25 desc on 2:50, 1 x 100 fast. 6 x 125 on 2:00 desc. 400 alt 50 fr/50 imo. 300 alt 50 imo/25 fr. 200 im, 100 fast fr (1:09). 50 easy.
Run 41 min, 4.0 mi
Summer and Calvin around CB's neighborhood.
Sunday, Dec 04, 2016
Swim 1 hr 10 min, 3600.0 yds
After spinning with Andrew, Paul, Kristin, Tom and Bob. WU: standard 900. MS: triple lane paceline swim - 6 x 75, 6 x 50, 6 x25 climbing out when 3 lanes away. then 6 x 75, 6 x 50 doing stroke when in lane 3. Then 2 lanes 3 rounds of - when leading do fr, when in 2nd position do 25 fr/25stroke, when in 3rd position do stroke. 50 easy. Then andrew, bob, kristin, tom and I did 3-5 rounds of 4 x 25 on 15, 20, 25, 30. CD: 200kp.
Run 40 min, 3.1 mi
To covered bridge and back with Ruffer. Lots of dogs which meant lots of stops, especially three - two with Izzy the Australian cattle dog who was being trained to not jump or growl at other dogs and once with Bella the 6 month golden who he LOVED playing with!
Bike 1 hr, 17.0 mi
Jayne's spin class - 177watts at 78rpm.
Saturday, Dec 03, 2016
Swim 1 hr 5 min, 4200.0 yds
Solo swim at Y in morn after coaching. WU: standard 1000. MS: 400 pull with paddles and buoy, 300 pull with paddles, buoy and snorkel, 200 pull with pad, snork and bands and 100 pull with paddles and band. Then did 4 x 250 done as 100 desc st ct by 25, 100 build speed by 25, 50 fast. Then 5 x 200 kick with little fins and board - 25 R leg kick, 25 both legs, 25 l leg kick, 25 both, 75 build speed, 25 sprint. CD: 200 inverted IM 100 sw/100dr.
Friday, Dec 02, 2016
Swim 1 hr 25 min, 3800.0 yds
At Y with Alyson (and Bill swam but did a nonstop swim in the next lane). WU: standard 1000. then 200 kick. MS: 5 x 100 pull with paddles and band on 1;40. Then 400 of something i can't recall. MS: 10 x 25 on 30, 1 fast, 1 ez, 1 fast, 2 ez, 1 fast, 3 ez, 1 fast. 250: 50 dr/50 fr, 50 R, 50 fr, 50 L. 10 x 25 on 30: 25 ez, 25 fast, 25 ez, 2 x 25 fast, 25 ez, 3 x 25 fast. 250 done as 50 imo/50 fr. Then Alyson repeated the whole thing but I did the first set of 25s as kick plus the 1st 50 on the 250 as kick but with snorkel, fins and weight on back. Did the rest with pdfs and wt on bk for the R/L 50s. CD: 200
Run 40 min 30 sec, 4.3 mi
Calvin and Summer on Forbidden drive. Good steady clip with minimal stopping!
Other 10 min
Short dryland=abwork on ball and mat followed by Bill showing me some knee rehab exercises.