Swim
  • 1h 30m
  • 4400.00 yards
  • -----

Emory Masters

500 choice warm up

50 kick
200 pull
100 kick
150 pull
150 kick
100 pull
200 kick
50 pull

[4x]
4x50 back, :15 rest
1x300 negative split, :30 rest

[3x]
2x50 build on :60
4x25 15 fast, 10 easy on :40

200 choice warm down
------------------------------
Speed and stamina still coming around, elbow is about the same, but no worse. Took advantage of having the big rests on the 5x(4x100's), actually swam them all on 1:50. Descended each round as 1:28/1:27/1:26/1:25/1:24 and pushed the last 50 of the last one as hard as I. Could go - hit the wall. In 1:20. Huge rests obviously helped.

Bike
  • 2h 11m 16s
  • 36.87 miles
  • 16.85 Mi/hr

Well, OK - not what I was supposed to do, but I got wind of a group riding today and since I didn't really get anything in yesterday I figured it might be OK to ride. Looks like the roads might be wet in the morning, and based on my schedule for tomorrow may switch Sunday's Stone Mountain run to tomorrow and ride agin (airport?) on Sunday.

  • Calories out: 5034 From lifestyle:2581, From activities:2453
Strength
  • 1h 05m

Corrective Exercises



Bah - was supposed to get some hill repeats done today, but put it off until the afternoon and then got caught by some unexpected work stuff. So I had to skip it - ah, well.

  • Calories out: 3131 From lifestyle:2715, From activities:417
Swim
  • 1h 30m
  • 4300.00 yards
  • -----

Emory Masters

500 choice warm up

50 kick
200 pull
100 kick
150 pull
150 kick
100 pull
200 kick
50 pull

[4x]
4x50 back, :15 rest
1x300 negative split, :30 rest

[3x]
2x50 build on :60
4x25 15 fast, 10 easy on :40

200 choice warm down
-------------------------
Finally - first day I feel like I am getting a little fitness back. Still not able to really lean on the right elbow hard, but was able to swim the 300s building to a "strong" effort. Negative split each and descended 1-4. Went 4:50/4:46/4:40/4:31 - so happy enough with that at the moment.

Bike
  • 2h 11m 15s
  • 37.42 miles
  • 17.11 Mi/hr

  • Calories out: 5034 From lifestyle:2581, From activities:2453
Strength
  • 1h 00m

Corrective exercises.

  • Calories out: 3104 From lifestyle:2719, From activities:385
Swim
  • 1h 30m
  • 4100.00 yards
  • -----

Emory Masters

200 swim
200 kick
200 pull
200 swim

4x200 pull
4x175 of (100 free, 75 kick)
4x150 of (100 IM, 50 free)
4x125 pull
4x100 strong

4x50 fast

4x25 warm down
------------------------------
Happy to see 3 swims on the plan or this week, swam all of this nice and steady to make sure I am ready though - heh. Banged my right elbow not he coping really hard - that got it flared up a bit, but not completely awful. I am going to try to get some regular visits with Dr. Cho on the calendar while I am home. Would really like to get this cleared up once and for all.

Bike
  • 1h 18m 26s
  • 21.00 miles
  • -----

  • Calories out: 4234 From lifestyle:2626, From activities:1608
Bike
  • 2h 00m 17s
  • 32.76 miles
  • 16.34 Mi/hr
Run
  • 39m 32s
  • 2.15 miles
  • 18m 23s /Mi

  • Calories out: 4472 From lifestyle:2633, From activities:1838

Scheduled day off. Tea eked over last night to West Alabama for Soup Roast. Great lectures by Steve Badanes and the gang, along with a few of our not-so-recent graduates. Today will be all day touring and project reviews. I will have to sneak out early before the actual soup to get back to ATL before midnight. I have a hard deadline to get drawings to our engineer or we will never get permitting on time. That and I would like to have enough energy to run up my mountain.


4 hour drive home, and got in just before midnight. All jacked up on caffeine. Sweet.

 

  • Calories out: 2770 From lifestyle:2770, From activities:0

TankBoy's Training Log


 December 2014 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31   
 
Time
Distance
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals