• 32m 07s
  • 1550.00 yards
  • 02m 04s /100 yards

550 yards swim (10:22)
450 yards kick alt free and fly (9:53)
550 yards pull w/ paddles (9:57)

  • 20m
  • Rowing
  • 30m

5472 meters

cross training Monday.  Trying for a little more intensity this time through.  strength training, hip flexor, extra core work first for 20 minute, then 30 minutes on the flywheel then 30 minutes of swimming.  Goal on the swimming was 10 minutes each leg, but that was a little bit.  

  • 57m 04s
  • 5.95 miles
  • 09m 35s /Mi

big loop & small loop straight run

rain run this morning.  actually felt warmer than yesterday.  maybe perception maybe the wind wasn't as strong.  no walking this morning, just a steady run

  • 1h 17m 14s
  • 8.16 miles
  • 09m 27s /Mi

hospital loop 18:2 ratio w/ 1 min pick ups the last 1 minute of each run.

colder run than i expected.  good run.  a little fast and the legs are now telling me that .  

rest day.  trying to get the gunk out of my head as well

  • 1h 15m
  • 7.62 miles
  • 09m 50s /Mi

treadmill 18:2 w/ last minute a pickup. 9:40 pace on the first 17, 8 on the pickup; 14 on the walk. trying to get the walk faster for the races

  • 30m

medicine ball routine

with the weather as it is, no run outside.  i may need to invest in those things you put on your shoes that grab the ice/snow so i can run in this mess.  at the rate the last two winters have gone, they may be worth the money.

gym isn't open yet, so a run will have to wait until this afternoon, it it opens at all.  did my strength stuff with the 15lb medicine ball here at home.  added a few reps to each set since it was a lower weight.

  • 1h 03m 41s
  • 6.50 miles
  • 09m 47s /Mi

2 big loops 18:2 ratio w/ 1 min pickups at the end of each run interval

nice run this morning.  a little cool but not nearly as cold as last week.  got to run in some snow flakes this morning :).  perfect kind of snow.  you can see it but it doesn't hit the ground

spot's Training Log

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