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View albumYou'll never walk alone
July 10
July 9
July 8
July 7
Swim
- 35m 40s
- 1371.60 meters
- 02m 36s /100 meters
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest �score?� (Ex: 43 strokes + 45� = 88).
MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10�) moderate. 4 x 50 kick (20�) moderate.
CD: 200 easy alternating 50 pull, 50 swim.
Bike
- 45m
- 12.65 miles
- 16.87 Mi/hr
Stay with a smooth pedaling stroke and keep your HR aerobic!
Actually did the ride on the stationary at the gym. I hat that thing. Can't wait to get the bike back. Then again, the day I get it back I ship it off to Iowa.
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Overall Workout: 4
July 6
Sport
- Yoga
- 1h 00m
I really need to go to yoga more often. That felt so good.
July 5
Run
- 56m 01s
- 5.37 miles
- 10m 25s /Mi
Breakthrough: Cruise intervals.
WU: 10'.
MS: On a moderate hill (about 4-6% grade) run 3-4 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form!
CD: 10'
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No warmup
1 - Swim 500 yds straight keeping each 100 yd increment within 3" of each other.
2 - Swim 500 yds pull w/ paddles keeping each 100 yd increment with 3" of each other.
3 - Swim 500 yds straight - same as first 500 yd straight. 30" rest between each.
5 x (25 right side kick, 25 left side kick, 50 medium effort - 30" rest).
WU: 20'
MS: Then 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
Then 2x12 at Zone 3 - 5' easy in between again. Then 5' at Zone 4
CD: 6' cool down.
Hot diggity dog! I broke the 10 mile barrier. Never, ever run that far in my life. And I felt good. Toes still giving me issues, but legs were great. I mean really great. I felt awesome.
Now I get to assemble the Air Caddy for my bike to ship it to RAGBRAI tomorrow. Getting closer. :)