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February 13

Swim
  • 25m
  • 1225.00 meters
  • -----

150 WU
(800) Ladder:
50,100,150,200,150,100,50;
100FS@ 1:10
100BK@ 1:30
75 CD;

Run
  • 16m 07s
  • 2.00 miles
  • 08m 03s /Mi

Indoor Track;

February 12

Run
  • 30m
  • 3.24 miles
  • 09m 15s /Mi

Indoor Track;
Easy/(4x150 surge)/drills;

February 11

Run
  • 10m 10s
  • 1.04 miles
  • 09m 46s /Mi

Pup run;

February 10

Run
  • 36m 13s
  • 5.00 miles
  • 07m 14s /Mi

Indoor Track;
(1x)mile @ 5:10 (.5 rec)
(4x)200 @ :33/200 rec (.5rec)
(2x)400 @ 77, 71; (.25rec)
1mile CD

February 9

Run
  • 15m
  • 1.40 miles
  • 10m 42s /Mi

Pre swim jog with J and Jill;

Swim
  • 25m
  • 900.00 meters
  • -----

150 WU;
(15x)50 @ 42ish;
Leg bands 2/5;

February 8

Run
  • 10m 04s
  • 1.04 miles
  • 09m 42s /Mi

Pup run;

Bike
  • 1h 07m
  • 15.47 miles
  • 13.85 Mi/hr

(10x) Windsor hill

February 7

Run #1
  • 41m
  • 5.00 miles
  • 08m 11s /Mi

1/2mile WU 2 5min;
(16x)200 fast with 200 jog rec; 31-37;
1/2mile CD;

Swim
  • 30m
  • 1000.00 meters
  • -----

300WU
300 Drills
50 FS
250 25DR/25FS
50 FS
50 CD

Run #2
  • 54m 51s
  • 5.25 miles
  • 10m 27s /Mi

428 with Clay;

Run #3
  • 25m 49s
  • 2.00 miles
  • 12m 55s /Mi

Northlakes with Kris;

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kotapop's Training Log


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