Don't Dream it..Be it

my training blog my training calendar my training reports

Arlington,VA

Today

Moderate or heavy rain shower High 85FLow 61F

Temp: 73F
Hum: 83%
W: 9mph N

WEDNESDAY

Sunny
High 79F
Low 58F

THURSDAY

Sunny
High 81F
Low 62F

FRIDAY

Sunny
High 83F
Low 61F

SATURDAY

Sunny
High 82F
Low 61F

inspire me (0)

April 2

inspire me (0)

April 1

Run

3h 01m 22s
13.97 miles
12m 58s /Mi

inspire me (0)

March 31

Bike

5h 10m
70.00 miles
13.55 Mi/hr

inspire me (0)

March 30

inspire me (0)

March 29

Swim

1h 00m
3200.00 yards
01m 52s /100 yards

10 minute warmup.
4 x 75 Z2, 25 tip drag, 25 almost-catch-up, 25 perfect swimming. Don't rush!
4 x (50 Z1, 100 Z2, 150 Z3, 200 Z4). Middle lanes do 3, lowest lanes do 2. Do NOT give yourself extra rest. You have active rest in the Z1, no cheating by being a wall hanger :-). Leave yourself enough time to do the full 800.
1 x 800 race pace. For most of you this is Z2, for some of you a little more aggressive. Get your time. Is this a sustainable pace? Do you feel like running through transition and jumping on your bike when you're done?

Bike