Registered: May 03, 2006
Location: , US
|XC Ski||3:39||12.2 mi|
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Tuesday, Jun 23, 2015
Swim 1 hr 10 min, 3600.0 yds
After running with Calvin, at the Y. Solo but Jay was there for his lunchtime swim.
Bike 1 hr 30 min, 27.0 mi
4:15 spin class then stayed and did the first part of Marci's class. was planning on doing UM open water swim but they canceled it at 6:20 b/c of the weather so I could have stayed after all.
Other 1 hr 15 min
Tami's yoga class.
Monday, Jun 22, 2015
Swim 1 hr, 3282.3 yds
At Mermaid in sprint group. nothing longer than 133m, buckets and sprints.
Sunday, Jun 21, 2015
Swim 50 min, 3282.3 yds
at mermaid, did my own thing. they started an hour earlier than i thought they would so i only got 3k in. WU: standard 500. MS: 4 x (300 done as 25 fr/25 st, 50 fr, 50 st - 25 r/25l, 25 fr, 25 st dr, 50 fr, 50 st) IMO by round. 50 kiick. odd rounds = 6 x 25 fast IMO by round, even rounds = 3 x 50. 200 pull. 100 easy then 200 inverted im.
Run 1 hr 2 min, 7.2 mi
Ran from Northwest ave to covered bridge on forbidden drive then back. then drove to ches hill east to drop car off for mom. ran a loop around the block waiting for the train then ran back to flourtown by going down g-town pike thr ches hill college campus then back up northwestern ave then through carson valley and into ft wash park to old rail road and to m&d's.
Saturday, Jun 20, 2015
Swim 1 hr 30 min, 5689.3 yds
At mermaid in scm. did a modified version of their set after standard 1000 w/u. 2 rounds of (1 x 700 on 10:30 - 9:52, 9:50, then 3 x 300 on 4:15 1=100 fly/200 fr, 2-100 fr/100bk/100fr, 3=200 fr/100br, then 200 kick with pdfs, 200 pull with paddles and buoy) CD: 200 inverted im - 100 swim,, 100dr.
Bike 1 hr 45 min, 24.7 mi
Rode to bike path and took to shawmont (on river road then back on trail) then rode path to conshy and side trail to ikea then home. Hot but rain held off. Finally starting to feel a bit better and infection clearing up.
Friday, Jun 19, 2015
Swim 50 min, 3063.5 yds
Short swim at Mermaid: standard 1000, 400 done as 75 fr/25 imo, 300 done as 50 fr/25 imo, 200 done as 25 fr/25imo, 100 im. 4 x 200 free 1-fins and paddles, 2=fins, 3-paddles, 4-cool down