I'm delusional

my training blog my training calendar my training reports
print

April 24

Run #1
  • 34m 13s
  • 3.68 miles
  • 09m 18s /Mi

w/ Wilson 10 min easy
8 x 30 sec hard/ 90 sec recovery
remainder steady

Run #2
  • 28m 09s
  • 3.68 miles
  • 07m 39s /Mi

approx 4 min easy
8 x 30 sec hard, 90 sec recovery
remainder steady

Strength

11 pull ups (5, 3, 3)

pick up run. From the back gate at Parrott.  First lap with the boys.  William left us.  Wilson did well.  Not sure he put in his truly hard effort in the pickups, but it was definately on the hard end of the effort continuum.  Ran a lap by myself while the boys stretched and showered.  The last 3 pickups were tough.  Got some more pull ups done at the house afterwards

April 23

Swim
  • 58m 04s
  • 2800.00 yards
  • 02m 04s /100 yards

wu: 400 kick w/ fins alt 50's of flutter and fly
3x200 pull w/ paddles
ms: 3x 200 on 4:00
10x 100 on 2:00
cd: 200 easy as free, back, breast, free

Back in the pool.  The kick was good.  Around 7:13.  Pulls were all around 3:25 or so. the 200's were around 3:38-3:42. The first half of the 100's were all under 1:50.  The second half were all between 1:51 and 1:54.  Good swim overall.

April 21

Bike
  • 1h 45m 19s
  • 27.87 miles
  • 15.88 Mi/hr

2.5 new loops on FHP

Strength

10 pull ups (4,3,3)

easy ride just to get on the bike and get out of the house.  New exit on fhp at the 258 end.  I need to get a more accurate measure of the extra distance with the two exits.  nice to just get out of the house

April 19

Run
  • 1h 06m 33s
  • 8.16 miles
  • 08m 09s /Mi

hospital loop

Strength

4 pull ups

z2 run this morning.  nice and cool out.  Put William on the bike trainer and Wilson on his strenght training regimine.  Speaking of which I obviously need to do the same given my 4 pull ups :)

April 18

Run
  • 53m 30s
  • 5.75 miles
  • 09m 18s /Mi

1 mile wu
3x .55 miles intervals w/ .275 mile recovery
1 mile easy

  • 55 mile moderate
    • 1 mile cool down

    ran with Wilson this morning.  William did the full workout.  didn't actually run a recovery after the first interval because Wilson had a call of nature so that counted as recovery.  Ran the last part of William's mile interval, then his recovery and cool down with him.  Wilson did a great job.  Effort was there if not the speed.  That will come with time.

    show more

    spot's Training Log


     April 2012 
    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     
     

    Volume

    Time
    Distance

    Upcoming races

    Totals

    • June's totals
    • May's totals
    • 2013 totals
    • 2012 totals