Olney,MD 
Today
Light rain shower High 88FLow 67F
  • Temp: 72F
  • Hum: 83%
  • W: 4mph SSW
THURSDAY
Light rain shower
High 89F
Low 68F
FRIDAY
Light rain shower
High 91F
Low 66F
SATURDAY
Light rain shower
High 92F
Low 73F
SUNDAY
Overcast
High 89F
Low 73F
Run
  • 52m 43s
  • 6.20 miles
  • 08m 30s /Mi

10K PR (by time, but not by pace)
3rd in AG

3/18 AG
18/114 F
47/189 OA

Strength
  • 09m

Watch this video and follow along: https://www.youtube.com/watch?v=oUychjqfO8I
-----------------------
Row w/rotation, bicep curl w/hook, reverse fly, chest squeeze & overhead press, windmill & tricep ext, arm circles, single arm flys,

Sport
  • Core Training
  • 15m

Watch this video and follow along: https://www.youtube.com/watch?v=q6NIWNnvOK0

Bike
  • 2h 00m 58s
  • 29.84 miles
  • 14.80 Mi/hr

hills and headwinds and grooved pavement, oh my!

Run
  • 18m 15s
  • 2.00 miles
  • 09m 07s /Mi

Run immediately after the bike. Aim for a 9:30 mm or faster.
---
felt more tired after today's ride, but still no trouble with the pace goal; ran for a negative split

Strength
  • 11m

Watch this video and follow along: https://www.youtube.com/watch?v=mgEd_jqkg0M

Swim
  • 1h 00m 38s
  • 3000.00 yards
  • 02m 01s /100 yards

my long distance speed sucks! Feh!

W/U- 200 swim, 100 kick, 200 pull, 100 swim
3:49/2:04/3:40/1:56
----------------
1000 - Start slow and then get faster with 250. The last 250 needs to be the fastest, with the last 50 being an all out sprint. (2:00 RI)
20:06
----------
800 - 100 fast, 100 moderate, 100 easy (repeat 2 times), the last 200 - negative split each 50- with the last 50 being all out out sprint. (2:00 RI)
16:37
---------
500 - First 100 - all out sprint. Then I want you to back off the pace for a moderate effort for 300. The last 100 needs to be an all out sprint again. The first and last 100 need to be the same pace. (1:00)
10:24
---------
C/D - 100 easy
2:04

Run
  • 48m 02s
  • 5.03 miles
  • 09m 32s /Mi

Miles 1 & 2 - Steady pace and effort.
-----
Miles 3-5:
2 mins - 10:00-10:30 mm - this is meant to be a little slower and easier to let you recover from the fast minute at the end.
-
2 mins - 9:00-9:30 mm
-
2 min - 8:30 mm or faster.

HillSlugger's Training Log


 May 2015 
SunMonTueWedThuFriSat
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31      
 
Time
Distance
Time
  • May's totals
  • April's totals
  • 2015 totals
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