Bike
  • 3h 59m 06s
  • 66.24 miles
  • 16.62 Mi/hr
Run
  • 15m 01s
  • 1.62 miles
  • 09m 16s /Mi

Run
  • 2h 02m 47s
  • 12.00 miles
  • 10m 14s /Mi

EZ
brutal, poor run. stopped in the shade 3 times to rest (once each miles 9, 10, 11)

Swim
  • 1h 01m 43s
  • 3300.00 yards
  • 01m 52s /100 yards

Beautiful weather for outdoor swimming

G'town outdoor

WU (600): 12:40
2 x 50 On/Off Kick
2 x 50 MicroBurst Kicking every 4th stroke
2 x 50 Pull(PB)
2 x 50 as 25 Kick on your back + 25 Swim
2 x 50 as 25 Fast + 25EZ
2 x 50 Smooth. Best Technique

MS (2000): all swim
4 x 200 Steady Pull or Swim: 4:07/4:06/4:11/4:12
6 x 100 Steady Pull or Swim: 2:03/2:05/2:04/2:05/2:052:04
8 x 50 Steady, #2 & 6 as Fast, R20: 0:58/0:56/1:02/1:02/1:01/0:57/1:02/1:02
8 x 25 alternating 1 Fast & 1 EZ, R20: 0:27/0:29/0:27/0:29/0:28/0:32/0:27/0:30

CD (400)
400 EZ Mixed
  100x4 pull: 2:03/2:02/2:04/2:07

Bike
  • 1h 00m 07s
  • 15.35 miles
  • 15.32 Mi/hr

Freebird

used new trainer...so much harder!

Run
  • 45m 59s
  • 4.69 miles
  • 09m 49s /Mi

Hill run

Swim
  • 54m 05s
  • 2750.00 yards
  • 01m 58s /100 yards

Since I didn't train yesterday and opted out of today's run I added some extra swimming
- forgot my pull buoy, so CD was swim

WU (600)
200 Mixed, EZ: 4:30
100 as 75 Steady + 25 EZ: 2:08
100 as 50 Strong + 50 EZ: 2:13
100 as 25 Fast + 75 EZ: 2:12
100 EZ: 2:17

MS (1000)
All as 1 Fast, R10 & 1 EZ, R20
2 x 100, 2 x 75, 2 x 50, 2 x 25: 2:02/2:17/1:31/1:40/0:59/1:05/0:29/0:31
2 x 100, 2 x 75, 2 x 50, 2 x 25: 2:04/2:16/1:32/1:41/0:59/1:08/0:29/0:30
2 x 75, 2 x 50, 2 x 25: 1:32/1:39/1:00/1:06/0:29/0:31
2 x 50, 2 x 25: 0:58/1:06/0:28/0:32
2 x 25: 0:28/0:32

CD (400)
400 EZ Pull(PB, Paddles Optional): 9:13

vertigo/balance issues this morning; no training
Swim
  • 52m 01s
  • 2624.67 yards
  • 01m 59s /100 yards

Germantown Outdoor pool
Pool is long compared to G'town indoor

All swim

WU (200)
200 Mixed
  100/50x2: 2:02/1:03/1:05

MS (2000)
4 x 200 Strong Pull or Swim, R40: 4:13/4:19/4:19/4:19
3 x 200 Strong Pull or Swim, R30: 4:21/4:24/4:24
2 x 200 Strong Pull or Swim, R20: 4:23/4:29
1 x 100 Strong Pull or Swim: 4:28

CD (200)
200 Mixed
  100/50x2: 2:11/1:02/1:02

HillSlugger's Training Log


 August 2016 
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Time
Distance
  • August's totals
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