Sunday 7 December 2008

7:30am Swim 3200yd, 53 min; 9:45am Run 8+ miles, 1:21:30
3,2,1
5 x 100 IM on 1:45 - 128-130 - noticably slower. haven't been doing fly for at least a couple weeks due to 1st an inter-rib strain, then, 2nd left rotator cuff soreness
100 S
1800 Fr mod to fast - 25:19
500 splits - 703, 704, 7:00
200 SD

Run 8.3 miles, 1:21:30
Walk 5 min w.u.
Run 1.2 mile with Cali
Run ~4.5 mile at aerobic (HR130-139) with ~30 sec walk every ~10 min
Run 1.52 mile hard (couldn't get above HR150) - 12:25
HR150/142
Run (and walk) 1.1 mile with walk breaks at Recovery rate.
walk 5 min
overall excluding walks HR150/130; 859 cal

Saturday 22 November 2008

8:15am Swim 3400 yd, 55 min; 5:15pm run 8.65 miles (5K 26:13)
3,2,1
9 x 50 S RI 5 - alt Ba, Br, Fr
50ez
main set 2000 Fr - plan: maintain 1:25/100 pace
28:02 - 500 splits: 702, 702, 659, 659; felt strong at very end but intentionally maintained pace
300 SD

Run 8.65 miles (+ 10 min walk w.u., 5 min c.d.)
warmup and steady aerobic run ~3.75 miles with 30 sec walk breaks every ~8 min
Run hard 5K - 26:13
walk ~2 min
finish ~1.6 miles at high recovery/low aerobic pace with 30 sec walk breaks every ~8 min

Saturday 20 September 2008

8:20am Swim 4,400 yd, 71 min; 11:00am Run
3,2,1
5 x 100 IM on 1:45 - 126, 125, 125, 123, 123
"Too 200" -
8 x 50 Fr (P w/buoy)on 45, 2 x 200 Fr (P w/buoy) on 3:00, RIx :30
4 x 100 Fr on 1:30, 2 x 200 Fr on 3:00, RIx 30
2 x 200 Fr on 3:00, 2 x 200 Fr on 3:00, RIx 30
400 Fr on 6:00, 2 x 200 Fr on 3:00
100ez
Last set was really feeling fatigued, especially in legs

8.6 miles, 1:23:53
Plan: Run 8 miles, including 8 hill repeats
~15:40 WU, HR 141/126
8 hill repeats (.225 miles up Willowspring), recovery pace on flat & downhill (.325 Wandering/GlenArbor), including ~20 sec walk
Hill (including recovery) #1 HR150/132
2 - HR153/132
3 - 155/135
4 - 158/139
5 - 158/140
6 - 157/138
7 - 159/139
8 - 160/143
~25 min run on lightly rolling terrain
Overall HR160/136; 955 cal
Tired at the start from the swim workout. Did it anyway and did fine once I got going.

Sunday 14 September 2008

Sr Olympics Masters Swim Meet 10am
~2000 yds

5:45pm Run - 8.05 miles, 1:19:01
Plan: 8 mile run with 7 hills.
~18 min WU - HR ave126
7 x .55 mile Hills - Willowspring up(.225), Glen Arbor flat and down including ~20sec walking
average Hills HR149/133.5
last 25+ min - HR147/134
Overall HR163/133; 865 cal
Zone4- 30:00, 3- 44:17, 2- 4:15

Sunday, 12 November 2007

Run 8.07 miles - 1: 17: 40
HR- ave 145; 985 cal
Zone 3- 6:29, 4- 59:15, 5- 11:36
Run ~7 min, walk :30. Run in San Luis Obispo on rolling hill course. Layed out 10 mile course but ran it wrong.
Ave HR for each "7:30 Interval" - 1- 157, 2- 139, 3- 140, 4- 139, 5- 148, 6-142, 7-143, 8-149, 9-145, 10- 147, 11- 142, 12- 132, 13- 131


3.5- 4 mile walk 2 1/2 hours later.

Sunday, 28 October 2007

Run 8 miles (Splitrail-Glen Arbor-Willowspring)- 1:16:20
30 sec walk breaks every 7:30. ~9:31 ave mile. Skipped last walk break.
Includes 4 x 1.52mile laps - ave time of ~14:40
HR- max 172 (during 1st 7:00), ave 144; cal- 963
Not including beginning 7:00, HR max 155, ave 146
Zone 3- 6:28, 4- 53:08, 5- 11:44
Does not include ~3 min warmup walk and 10:00 cooldown walk. Drank 20 oz of Hydralyte beginning at about 35:00.