Bike
  • 1h 32m
  • 32.00 miles
  • 20.87 Mi/hr

Spin Class. Stayed on the bike for the 30 min. Tri class spin ride as well.

Run
  • 30m 01s
  • 3.60 miles
  • 08m 20s /Mi

Swim
  • 1h 00m
  • 3000.00 yards
  • 02m /100 yards

Masters Swim

Warm-up: 400 swim, 200 kick, 300 pull

Trans: 4x75 @ 1:15

Main:
8x25@ 0:30
200 easy/moderate

8x25@ 0:30
200 easy/moderate

8x25@ 0:30
200 easy/moderate

300 kick no fins
8x25 all out @ 0:45

Cool Down: 200

Run
  • 44m 59s
  • 5.40 miles
  • 08m 19s /Mi

First cold run of the winter, about 25 degrees F. A few hills, elevation gain of 220 feet.

Bike
  • 55m
  • 18.00 miles
  • 19.64 Mi/hr

Spin Class

Swim
  • 1h 00m
  • 2750.00 yards
  • 02m 11s /100 yards

Masters Swim, good to be back!

Swam group 2, will be a while before I get back to group 1

Warmup: 300 Swim, 200 kick, 300 pull

Main Set:

5x150 @ 3:00

rest 1 min.

5x100 @ 2:00

rest 1 min

5x100 IM @ 2:20

Cool Down: 200

Swim
  • 1h 00m
  • 3000.00 yards
  • 02m /100 yards

First swim in over a month with both arms.

Still did some 1-armed swimming as the shoulder is still sore.

Bike
  • 45m
  • 16.00 miles
  • 21.33 Mi/hr

Spin Class. Got there late. Pushed it pretty hard given I wouldn't go a full hour.

Run
  • 27m 15s
  • 3.50 miles
  • 07m 47s /Mi

Indoor track run after spin.

Miles 1 & 2 about 7:47 pace picked it up past tempo a little on mile 3, about 6:56 pace. Last 1/2 mile cooled down.

reecealan's Training Log


 December 2014 
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