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February 20

Swim
  • 45m
  • 1600.00 meters
  • 02m 48s /100 meters

Swim at LTF Houston. It's an Onyx level club, so we were told we would be allowed in one time, and then additional visits would be $50 per person. Not exactly a loyalty-building policy...

February 19

Bike
  • 1h 20m
  • 20.54 miles
  • 15.41 Mi/hr

Endurance hill repeat training on Fortius

20 min WU at HR lev 1
6 x 5 min climb at 4-5% grade in big ring gear, cadence 40-60 rpm
3-4 min rest intervals
12 min CD

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Crunches (FB)
    1
    30
    30
    0
    0
  • CORE - Scissor Kick
    1
    100
    100
    0
    0
  • CORE - Superman
    1
    15
    15
    0
    0
  • CORE - Twisting Crunch (FB)
    1
    30
    30
    0
    0

core and stretching after trainer ride.

We are off to Houston today for a helicopter convention. Good news that there is a Lifetime Fitness about 10 miles from our hotel, so we will be able to continue training through the convention (we think!). 

February 18

Swim
  • 45m
  • 950.00 meters
  • -----

Drills, swim cut short by migraine symptoms.

February 17

Bike
  • 1h 15m
  • 22.35 miles
  • 17.88 Mi/hr

Fortius trainer ride. VR Olympus.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Crunches (FB)
    1
    30
    30
    0
    0
  • CORE - Scissor Kick
    1
    20
    20
    0
    0
  • CORE - Superman
    1
    15
    15
    0
    0
  • CORE - Twisting Crunch (FB)
    1
    30
    30
    0
    0

Core and stretching after trainer ride.

February 16

Run
  • 35m 01s
  • 3.76 miles
  • 09m 18s /Mi

Tempo run
10 min WU @ 10:00 pace
20 min @ 8:45 pace
5 min @10:15 CD

February 15

Swim
  • 1h 02m 36s
  • 2500.00 meters
  • 02m 30s /100 meters

Continuous swim. First 800 w/o pull buoy, used pull buoy until the end (except one 100 about 1700 in where I thought I would swim natural and I just sank). Hard swim due to being really tired.

Paid for yesterday's trail run race with throbbing legs that kept me up all night. When we were ballooning yesterday afternoon, someone asked me why I was limping. I didn't realize that I was, but just said "70-mile bike ride yesterday, 8K trail run today." That said it all to him, but to me, I'm amazed I'm this exhausted. Swimming this morning was no fun at all, but I pushed myself through it with the help of the pull buoy. And last week was our rest week! Ugh!

February 14

Run
  • 41m 54s
  • 4.97 miles
  • 08m 25s /Mi

Lost Dutchman 8K trail run. Placed 9/59 in AG. 112th overall (including guys). Hee hee. Getting a little faster! Ran the race wrong - legs felt like led at the beginning, so I needed more warm up, and went too fast out, got side stitch at 2.5 miles, ran through it at 9:30 pace, and then was able to get the pace back in the 8's. Feels good to be in the top 10, two foot races in a row! :)

BTW, I'm positive this course was marked short...
 

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Rotorkim's Training Log


 February 2010 
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