leh

Registered: May 03, 2006
Age: 49
Sex: Female
Location: , US

Summary: Year

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Swim 372:53 1,265,436.8 yds
Run 134:13 848.8 mi
Bike 143:47 2,280.6 mi
Walk 16:50 59.3 mi
Other 75:04 0 mi
XC Ski 5:55 26 mi
Total 748:43 3,933.4 mi

Summary: Month

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Swim 14:50 47,800 yds
Run 3:23 21.7 mi
Bike 2:10 40 mi
Other 4:00 0 mi
Total 24:23 88.8 mi

Summary: Week

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Swim 4:35 14,800 yds
Run 0:53 5.7 mi
Bike 1:10 22 mi
Total 6:38 36.1 mi

Sport Overview

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Hi! leh is using Ugomo to track her workouts.

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Saturday, Dec 20, 2014
Swim 1 hr 15 min, 4000.0 yds
With Charlie (and Bridget???). WU: standard 1000. MS: charlie's 64th bday set - 3 rounds of: 2 x 100, 2 x 75. 2 x 75, 2 x 50. 2 x 50, 2 x 25. 2 x 25. 6x25. Round 1: 100=im on 1:25, 75s=IM dr on 1:25. 75s=im on 1:05, 50s=fly/bk on 1:05, br/fr drill. 50s=im on :45, 25s=scull 45. 25s fl and br on :25. 6 x25 on 30 1-6 breaths, 2=5 breaths...1=1 breath. Then repeat but drop times on all but last 6 x 25 by 5s. 100s=fly/bk/50fr, 50fr/25br/50f, 75=25fly dr/25 fr/25bk dr/25 fr then fr/br dr/fr. 75s=fly/fr/br, fr/bk/fr. 50s=fly bk, br/fr, 25 =kick. Last round=all free. CD: 50k,50p, 2 x 25 paddle on head.
Swim 1 hr 10 min, 3600.0 yds
At y did my own thing bc I didn't feel like doing a pyramid of 25-200 and back down with barney, keith, charlie and tom s. warmed up in the therapy pool before joining barney in lane 1. 1200 done as 400 with standard breathing pattern by 25 within each 100 (4x) then by 50 (2 x 200) then by 100 (400). Then 4 x 100 IM, 2 x 200 IM k, p. then 1 x 400 IM rldrsw. 200 cd.
Run 9 min 30 sec, 1.0 mi
Before abwork on indoor track.
Friday, Dec 19, 2014
Swim 1 hr 10 min, 3600.0 yds
At Y with Bob, Charlie and Tom S. WU: standard 1000. MS: 2 x 200 IM on 3:00, 1 x 150 skp on 3:00, 2 x 200 fr on 2:40, 1 x 150 skp on 2:40. 2 x 150 IM on 2:15, 1 x 100 kp on 2:15, 2 x 150 fr on 2:00, 1 x 100 kp on 2:00, 2 x 100 im on 1:30, 1 x scull with buoy on 1:30, 2 x 100 fr on 1:20, 1 x 50 kick on 1:20. CD: 100k, 100p.
Run 44 min, 4.7 mi
GREAT cold weather run with Calvin. We were totally in sync. First 3 miles were all under 9mins and he only stopped once for a pee. he even picked up a tennis ball without stopping. We ran on the trail that starts at the gate and continued at sub 9, hopping logs without stopping. once we got back out on the road though he started sniffing things and stopping so the last 1.5 miles were back to our normal slower pace.
Bike 1 hr 10 min, 22.0 mi
Jayne's spin class. Since I only had 5 hours sleep before coaching I was tired but after warming up 5 mins I was strong and felt good! Ave watts=188, rpm=86!! B/c my left knee hurts when pushing big gears I focused on trying to keep cadence higher than normal and the watts were still decent!
Thursday, Dec 18, 2014
Swim 1 hr, 3600.0 yds
Solo swim at Y after the CBS meet. WU: standard 1000. MS: 4 x 300 on 4:30 1=alt 25 fly/25 fr, 2=alt 50bk/50fr, 3-alt 75br/75fr, 4=150 IM/150fr. 6 x 50k with pdfs on 55, 50, 45 (2x). 1 x 150 sw with pdfs. 2 x 150 pull with paddles and buoy desc st ct by 50 on 2:15. 1 x 150 free. 300 ksp. CD: 200 swim with paddle on head.
Tuesday, Dec 09, 2014
Swim 1 hr, 3000.0 yds
With keith, kristin, bob, paul, tom s and charlie. wu: standard 500. MS: 250 on 3:20, 200 on 2:40, 50 drill on 45, 150 on 2:00, 2 x 50 dr on 45, 100 on 1;20, 3 x 50 on 45. 200 on 2:40, 150 on 2:00, 50 dr on 45, 150 on 2, 2 x 50 dr on 45, 100 on 1:20, 3 x 50 dr on 45. 150 fr on 2, 100 fr on 1;20, 50 dr on :45, 100 on 1:20 (1:10). 500 cd: 100k/50p/50k/100p, 200 paddle on head.
Other 2 hr
1 hour yoga (karen's 8am class) then that tbc class. Michelle gave me modifications so i didn't have to squat or lunge.
Monday, Dec 08, 2014
Swim 1 hr 10 min, 3600.0 yds
With Charlie at 1pm. WU: standard 1000. MS: 4 x 150 on 2:15 1-last 50 fly, 2-middle 50 fly, 3-first 50 fly, 4-all fly (2:00), 100 kick. then 4 more but back instead of fly. then 100 k. then 4 more but breast in place of bk on 2;20. 600 cd.
Run 40 min, 3.9 mi
Wynnemore route again. COLD and windy (30F but with wind prob felt like teens.)