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View albumKeep Moving Forward
October 7
October 6
Run
- 26m 12s
- 3.01 miles
- 08m 42s /Mi
Easy warmup;
4x [400m @ 10K pace, 1'easy]
Easy cool down
Sport
- Core Training
- 10m
Very muggy out there this morning. Such a big change from yesterday.
October 5
Bike
- 1h 30m
- -----
- -----
Trainer ride. 30' Zone2; 30' Zone 4; 30' Zone 1.
October 4
Run
- 1h 00m
- 6.40 miles
- 09m 22s /Mi
Ran the US Open race course w/ Roberto from the tri-club. 60* & light rain - it felt great.
October 3
Bike
- 45m
- -----
- -----
45 min on trainer
15' warmup
4x [2' sprint, 3' spin]
10' cooldown
Busy day today.
- bike on the trainer
- take 8 yr old daughter to volleyball game
- take 9 yr old son to science academy
- home for lunch
- take 9 yr old son to natural museum with Webelo den
- done
- bike on the trainer
- take 8 yr old daughter to volleyball game
- take 9 yr old son to science academy
- home for lunch
- take 9 yr old son to natural museum with Webelo den
- done
October 2
Swim
- 55m
- 2735.00 yards
- 02m /100 yards
Swim with Tri-club. Got moved to the 3rd lane today.
Warm Up
300
250 @ 100 catch up, 50 swim, 100 catch up
Main Set
500 build within
250 @ 100 kick, 50 swim, 100 kick
500 time trial (9'01") (1'39"/100yds)
2x250 @ 50 butterfly, 50 back, 50 breast, 100 free
Cool Down
200
October 1
Swim
- 40m
- 2000.00 yards
- 02m /100 yards
2x 500yd 8'53", 9'13"
5x 200yd 3'30", 3'35", 3'45", 3'39", 3'40" experimenting with different breathing patterns
Side balance drills
I breathe (sp?) better on my left side. I was trying to figure out the difference today. My head is in a better position on the left. During the 200's today I experimented with left side only, bilateral (switch breathing side every 25yd), right side only, bilateral (every 3rd stroke) & a 2,2,3 pattern.
I am amazed at the progress (as seen by my swim times) in such a short time. The swim clinic with Kristen was great!
I am amazed at the progress (as seen by my swim times) in such a short time. The swim clinic with Kristen was great!
My friends
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Speed day with tri-club.
300 WU
(9x200's)
1.)100 catch-up, 50 mod, 50 hard
2.)50 catch-up, 100 mod, 50 hard
3.)50 catch-up, 50 mod, 100 hard
4.)100 ez, 50 breast, 50 hard
5.)50 ez, 100 breast, 50 hard
6.)50 ez, 50 breast, 100 hard
7.)100 ez, 50 mod, 50 hard
8.)50 ez, 100 mod, 50 hard
9.)50 ez, 50 mod, 100 hard
200 CD
Received my Sziols sunglasses today. They are a "prize" from Coach K for answering her email quickly. These are pretty cool glasses. Good timing too as my normal biking glasses broke a week ago. I need to bike/run with these before race day.