Swim
  • 45m
  • 2734.03 yards
  • -----

AM at the Y with Scott, Joe, Alicia and Carolyn

300 w/u
4x100 drills
20x25 on 0:35 - hard
5x50 on 1:05
The rest solo:
250P
3x100 paddles
4x50 25 choice-25 free
200P

Run
  • 1h 03m 22s
  • 8.20 miles
  • 07m 43s /Mi

Lunch run with PB. Community trail from McDaniel college.

  • Calories out: 4150 From lifestyle:2690, From activities:1460
Swim
  • 45m
  • 2515.31 yards
  • -----

Really EZ AM swim at the Y

200s and 100s (swim/pull/paddles)
4x150 kick/drill

Run #1
  • 46m
  • 6.00 miles
  • 07m 40s /Mi

Easy lunch run. working from home

Run #2
  • 31m
  • 4.00 miles
  • 07m 45s /Mi

Another quick and easy run during CP Piano practice.

  • Calories out: 4361 From lifestyle:2680, From activities:1681
Bike
  • 1h 00m
  • 18.00 miles
  • 18.00 Mi/hr

Trainer

Swim
  • 55m
  • 3000.00 yards
  • -----

McDaniels solo

6x150 on 2:45 (3 swim, 3 pull) - descending
6x100 drill
10x50 (alt hard/easy)
200P
10x50 (25 sprint, 25 EZ)
200P
100 c/d

Best swim I've had in a while.

Run
  • 1h 47m
  • 15.20 miles
  • 07m 02s /Mi

Run with Jon during CP swim practice.

11.2 in 1:15:32 which was 6:44 pace with Jon. First 6-7 miles were closer to 6:30 pace and then we slowed down.
Then 4 miles really EZ solo in 31:34

1 1.0 mi 6:48 6:48 /mi 6:53 /mi -17 ft
2 1.0 mi 6:33 6:33 /mi 6:23 /mi 32 ft
3 1.0 mi 6:37 6:37 /mi 6:30 /mi 18 ft
4 1.0 mi 6:29 6:29 /mi 6:40 /mi -52 ft
5 1.0 mi 6:30 6:30 /mi 6:29 /mi -1 ft
6 1.0 mi 6:35 6:35 /mi 6:33 /mi -4 ft
7 1.0 mi 6:22 6:22 /mi 6:24 /mi -4 ft
8 1.0 mi 7:04 7:04 /mi 6:57 /mi 21 ft
9 1.0 mi 6:55 6:55 /mi 6:37 /mi 49 ft
10 1.0 mi 6:53 6:53 /mi 7:06 /mi -43 ft
11 1.0 mi 7:12 7:12 /mi 7:01 /mi 28 ft
12 0.2 mi 1:29 6:57 /mi 7:21 /mi -11 ft

  • Calories out: 5800 From lifestyle:2608, From activities:3193
Swim #1
  • 40m
  • 2405.95 yards
  • -----

AM at the Y

2x200
100s

Run
  • 54m 15s
  • 7.00 miles
  • 07m 45s /Mi

EZ run after swimming. Confederate ave trails. Cut across 15 Bus to PA monument and back through rec park. Tired sluggish feeling run.

Swim #2
  • 30m
  • 1600.00 yards
  • -----

Quick swim at McDaniels with PB

400 w/u
10x100
200 c/d

  • Calories out: 4231 From lifestyle:2678, From activities:1552
Run #1
  • 46m 29s
  • 6.10 miles
  • 07m 37s /Mi

AM run from Westminster

Swim
  • 45m
  • 2700.00 yards
  • -----

McDaniels with Patrick

400 w/u
2X ladder (200, 150, 100, 50, 50, 100, 150, 200)
300 c/d (paddles)

50s and 100s around 1:30 pace, 150s and 200s 1:30-1:35.

Run #2
  • 1h 02m
  • 8.20 miles
  • 07m 33s /Mi

Run #2 during kids swim practice. Peace light loop.

  • Calories out: 4849 From lifestyle:2657, From activities:2192
Run
  • 55m 35s
  • 7.00 miles
  • 07m 56s /Mi

Really EZ morning run while kids were in Sunday school. Legs are fried from yesterday.

Bike
  • 1h 57m
  • 34.50 miles
  • 17.70 Mi/hr

Easy PM ride into town. Stopped by Mason Dixon Distillery to pick up some Vodka and then swung by to pick up Eric. He rode with me home. Not a terrible day. Overcast and chilly but not bad for December.

  • Calories out: 5231 From lifestyle:2643, From activities:2588
Run #1
  • 35m 45s
  • 6.20 miles
  • 05m 45s /Mi

Chambersburg Christmas Cash Dash 10K.

3rd overall and 1st in Masters. Won $100. Then won $150 on Bib scratch-off. Fun race that I'll probably take the whole family to next year. Hung out with Jim Boyer and Josh Beck most of the time.

Run #2
  • 54m
  • 7.00 miles
  • 07m 42s /Mi

Warm-up and Cool-down for Christmas cash dash

warm-up - 3 miles in 22:30. EZ with some strides to race pace
cool-down - 4 miles in 31:00 recovery effort

  • Calories out: 4352 From lifestyle:2703, From activities:1649
  • RACE DAY: Chambersburg Christmas Cash Dash

rscheung's Training Log


 December 2016 
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Time
Distance
  • December's totals
  • November's totals
  • 2016 totals
  • 2015 totals