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View album1st things 1st...
February 18
February 17
- 20m
- 1350.00 yards
- 01m 28s /100 yards
EZ straight swim at the ceasers pool
(distance estimated)
February 16
- 42m
- 2800.00 yards
- 01m 30s /100 yards
(distance estimate) just swam straight at the Ceasers pool (I think it was like 25 mts based on the time it took me each lap) I just swam straight until I got bored
February 15
- 36m 21s
- 2600.00 yards
- 01m 24s /100 yards
WU: 500EZ,
6x50 as 25 EZ/25 Moderate
MS: 1600 Yds TT
CD: 200EZ
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Total TT time: 21:19, avg per 100yds -> 1:20min
9:00AM - legs are a bit sore from my fun run last night (who needs weight lifting when you can strength your legs while running!) but all in all I am feeling good. I have TONS of stuff to finish at work leaving to the airport at 3:00PM so I’ll do my best to get it done. Plus I REALLY want to go for at least a 2500-3000 swim at my lunch break so it work time!
11:30AM - I've been really cranking it up at work and got many pedning things done! I am heading to the pool for a 1.5KTT and then back to work so I can get out of here by 3:00PM. Plus I alread saved some stuff I can work on while I fly to Vegas :)
1:20PM - went to the pool and did my 1600Yds Time Trial swim and it was AWESOME! I swam it on 21:19 min for a 1:20min/100Yds avg. I improved my time from 22:10min 11 days ago! In fact I *think* this is a new PR for 1600 straight swim, but the main breakthrough today was not the time (although it is very nice) but the fact I don’t feel spent at all. Last year I used to feel somehow tire any time I would push hard on a TT. Today I swear I could have at least avg 1:18 per 100yds if I wasn’t so concern no to miss a lap by miscounting. I am very confident that by continuing this swim focus I can aspire to shoot for a 1:15 min avg in a few months. Anyway, TAKE THAT you chlorine smelly, pee in, cold pool!
February 14
- 40m
- -----
- -----
Fun snowy run! All Z1
9:30AM - feeling much better but still a bit tired. I'll ponder whether to go swimming or running ina couple of hours! Happy V-day everyone...
6:00PM - It is cold, snowing/raining, work was super busy, I haven't get in a workout and I am VERY bored... That's why I am out running! this should be interesting ;-)
7:00PM - That run was a F-ing blast! The trail around the Charles is covered on snow/slush and for most part it was an awesome run and very challenging as I had to pay attention all the time looking for ice and hard as my feet were sinking sometimes like 4 inches into the snow/slush, plus it was rainy and cold. I wanted to go for another 10-20 min but it seems that my new water resistant trail shoes aren't that water resistant and my toes were frozen cold! Towards the end I did 5 min repeats on this bridge covered with snow, and I sprinted as fast as possible going up and running easy going down. Good stuff :)
February 13
- 1h 01m
- 3600.00 yards
- 01m 41s /100 yards
Focus: Distance
Warm-up:500 Swim, 200 pull
Transition Set:200 one arm drill,
100 no kick drill,
2 x 50 Build 25S/25M
Main Set:2 x 300 - 4:15 dsc to 4:00
4 x 200 - on 2:40-2:50 (15")
6 x 100 - 1:20 (10")
200 paddles - Breath 4/6
Cool Down:200 Easy
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actual splits
300s avg 4:05 or 1:22/100yds
200s avg 2:46 or 1:23/100yds
100s avg 1:18
12:00PM - YES, another busy day at work but I managed to get in here at 7AM so I knew I was going to be able to take 1+hrs for my lunch break to get in a long swim and I did! Many times my coach told me that endurance/distance swims are about going the distance and building up slowly to finish strong. Well since I’ve been swimming a lot I finally got to experience that feeling! I'll start my swim pretty easy and build up gradually. Today on the last 6x100 at Moderate pace I was able to swim faster than plan and I felt strong. Unlike many times last year that I was scrambling and barely hanging tough to accomplish it today it was rather comfortable... Good day! :)
8:00PM - uugghhh terrible stomachache... had to skip my run... going to bed
February 12
- 1h 09m 58s
- 18.82 miles
- 16.14 Mi/hr
Tempo trainer ride with 30 min at 200 watts
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Entire workout (174 watts):
Work:727 kJ
TSS:61.1 (IF 0.725)
Norm Power:185
VI:1.06
Min Max Avg
Power:0 265 174 watts
Cadence:43 108 92 rpm
Speed:3.5 19.2 16.2 mph
Pace3:07 16:56 3:43 min/mi
- 36m 51s
- 2500.00 yards
- -----
Mid distance - Tempo focus
WU: 200EZ, 200paddles, 200Kick
TR: 3x100 one arm drill as 25LA/25swim/25RA/25swim, 200 "no kick" drill as 25 drill/25 swim
MS: 4x200 Tpace on 2:40 (20" rest), 4x100 Tpace on 1:20 (10" rest)
CD: 200EZ with fins
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actual avg per 200s rep 2:36 or 1:18min per 100Yd
actual avg per 100s rep 1:18min
9:00AM - Another Monday and another week for great training! (at least that's why I am repeating in my mind:)) This cycle has 4 unload days with 2 of those completely off. It will work out fine because I am heading to Vegas on Thursday PM until Sunday to celebrate my best friend’s b-day. It should be fun seeing all my old college friends but I am not too crazy about Vegas because I can’t party like the old days because I am still recovering from the GERD health issue and of course training…
2:00PM - uugghhh, work is busy and I didn't have enough time to log my 3000 Tempo swim so I only swam 2500. Good session though, I managed great avg per 100 (1:18min) on the 200s and 100s reps and I wasn't suing flip turns nor feeling I was pushing the effort to keep the pace. (I am very happy about that!)8:30PM - Nice trainer Tempo ride. It wasn't as challenging as previous sesssions and the legs felt good. last 10 min pushed 217 watts which is nice since a few weeks ago holding 200 for 5 min was a challenge :) Legs have to be good and get back to me on 14 weeks before FL 70.3
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