Run
  • 34m 05s
  • 4.36 miles
  • 07m 49s /Mi

My knee was KILLING me this evening, but I decided to forget about it because I'd been looking forward to this run all day. Strangely enough it didn't bother me at all during the run. I think it was forcasting the pouring rain that started just as I walked in the door. I'm going to start wearing different shoes during the day, instead of my Birks all day. Better ice the knee now just to be on the safe side.

Swim
  • 1h 00m
  • 2400.00 yards
  • 02m 30s /100 yards

I have the greatest babysitter in the whole world!! My only opportunity to get any workout in today and she pulled through for me! Thank goodness... I felt pretty good during considering haven't had a good swim workout in a couple of weeks.
Biceps/triceps very tight at beginning.
Here's my own made-up workout based on different things from the class I've taken.

Warm Up (500 yds):
100 each of free, drill, kick, pull, free (timed it at 1:30)
Sets (1600 yds):
50 on 1:00
100 on 2:00
150 on 3:00
200 on 4:00
150 on 3:00
100 on 2:00
50 on 1:00 (These times were about 15-20 secs too easy for me really, but used the extra time plus 10 sec or so to rest)
2x75 breaststroke (3,2,1 count glides)
300 timed (5:30, slow for me)
4x50 build every 12 1/2 yds
2x75 IM (back, breast free)
Cool Down (300 yds):
50 kick
50 pull
200 swim slow breathe every 3

Bike
  • 1h 03m
  • 14.10 miles
  • 13.43 Mi/hr

Hardest ride I've ever been on. Met the family at the tree farm. Decided to take Trolley bed trail over to 31/Loud Road, Loud Road UUUUUUUUPPPPPPPP to Bluhm Rd, to Thayer, UUUUPPPP to Steele Rd. to SCR Lane, which takes me to the back of the farm. Loud Road is a never ending hill. I actually considered getting off of the bike (but only for a second) as I was again going up a hill on Thayer. It was quite remarkable. It took me 34:30 to go 7.05 miles. I was at the farm 70 minutes and finally decided to try to ride home. It took me 29 min on the way home.

Bike
  • 36m
  • 8.75 miles
  • 14.58 Mi/hr

From home to canal path headed east to Macedon and back again. This calculation is total time spent on bike this morning. I tried to calculate just my time down the canal path toward Macedon and I believe that I was averaging around 16.8 MPH. Not so great on the way back. Legs got very tired and wind was against me on return. But at least I know I am capable of faster speeds. I feel like I'm getting better at least.

Run
  • 53m
  • 3.79 miles
  • -----

Orienteering competition in Genesee Valley Park. (Approx. time and distance) I often wonder why I do this sport... But, really, it is fun and I get to run. I just need some way to mentally warm up. I can physically warm up, but it takes me the first 3 or 4 control points before I feel like I'm thinking properly. At least I'm not hesitant to ask my "competition" where the hell I am :) Which is what I had to do today (as usual) or I'd probably still be wandering around out there. On top of getting lost I forgot to set my watch for the hour time limit we had today. Had to ask 2 different times to different people how much time we had left. jeeez...
Found 11 of the 20 points.

Kam29's Training Log


 August 2006 
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