Registered: May 03, 2006
Location: , US
|XC Ski||5:55||26 mi|
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Monday, Sep 15, 2014
Swim 1 hr 10 min, 3600.0 yds
At y with tom s, tom t, billy b, bob, andrew and paul. Missed warm up so used the first set as one: 4 x (200 on 3:00, 150 on 3:00). R1=200-alt 25 easy fr,25 R/L. 150-dr, R2=200=dr/sw, 150=pull, R3=200=2 fr/25 imo drill, 150=kick. R4=25 fr/25 imo, 150=2x (scull, sk, easy). 4 x 100 IM on 1:45 descend times (1:30, 1:25, 1:20, 1:16). 100 easy. 4 x (75 fr on 1:00, 50 IMO on 1;00). 16 x 25 on 30 done as 4 rounds of RLDrRace IMO by round. 12 x 50 on :45 done as 3 rounds of 1=kick with fins and board, 2=swim with strong kick, 3-pull with paddles and buoy (and fins), 4=fast with paddles and fins. CD: 200 with tb drills.
Run 47 min, 4.8 mi
With Calvin - diff route up to Gtown pike then down first hill and down trail in park. took it to bells mill then crossed the creek and came back on forbidden drive and up the long climb up rex. we did it non-stop and did our best time and a strava 4th best.
Sunday, Sep 14, 2014
Swim 1 hr 5 min, 3600.0 yds
At Y nearly straight from airport after red eye! WU: standard 400. then 2 x 1000y paceline swims. Then a 600 paceline swim. Finished with 2 x(100k/50sw/100p/50s).
Run 1 hr 5 min, 7.1 mi
Ran down B-hem pike to left after railroad bridge onto camp hill to quarry. Then sat and enjoyed the beautiful day for 15 mins before continuing on UP camphill. Then left on highland back home.
Saturday, Sep 13, 2014
Swim 6 min, 400.0 yds
Same as yesterday, after running.
Run 42 min, 4.6 mi
From hotel - started out the same as yesterday but turned right instead of going over bridge to WFs That loop was about 3 miles so did another smaller loop in the opposite direction.
Friday, Sep 12, 2014
Swim 7 min, 400.0 yds
Easy 200 free/200 IM (rldrsw by 12.5y).
Run 40 min, 4.4 mi
From hotel in Vegas to Whole Foods (which was closed at 7:30am!) then back on the the strip road past the vegas sign.
Thursday, Sep 11, 2014
Swim 1 hr, 3600.0 yds
At Vegas municipal pool - took over an hour to get there by bus due to horrible traffic and the bus stopping at every hotel on the strip! WU: standard 1000. MS: 400 with TT set to 38s (1:16 pace), 300 set to 37s, 200 set to 36s, 100 set to 35s. Then repeated but in mode 1 - set to 95 (so slow - 1:20 pace) for 400, 85 for 300 (around 1:15 pace), 75 for 200 (2:24) and 65 for 100 (1:09). Then cooled down with a 3-2-1 IM done as - 75s=25 r/25l/25sw, 50s=25 dr/25sw, 25s=tech.