Bike #1

• 1h 00m
• 30.00 kms
• 30.00 KM/hr

Early morning on the computrainer. Erg mode workout so the distance and speed are just guesses to log something. Averaged 195w over the whole workout.

Bike #2

• 30m
• 12.00 kms
• 24.00 KM/hr

Bike commute, home and back for lunch too. 4x3k=12km, 30min.

Bike

• 30m
• 12.00 kms
• 24.00 KM/hr

Bike commute, home and back for lunch too. 4x3k=12km, 30min.

Run

• 53m
• 9.60 kms
• 05m 31s /KM

Ran outside after work. Still a bit cool out but not too bad.

Swim

• 50m
• 2000.00 meters
• -----

Evening swim while my wife took an aqua-fit class in the other half of the pool. 25m lanes.

200 fr swim
100 flutter kick with board
200 fr swim
100 fr pull with buoy
6x200 fr swim, alt. with paddles and without
4x50 fr cool down as: kick, swim, pull, swim

Bike

• 40m
• 19.50 kms
• 29.25 KM/hr

Early morning on the computrainer. I pulled up one of the first erg mode workouts from JorgeM's winter cycling program and did that.
Erg mode, so distance & speed are a guess to log something.

Run

• 30m
• 5.60 kms
• 05m 21s /KM

Treadmill run after work. It was probably nice enough to have gone outside but I had all my stuff there already. Steady run at 1% incline and 7 mph.

Swim

• 1h 00m
• 2200.00 meters
• -----

Early morning swim, 50m lanes.

200 fr swim, 1st 100 with zoomers.
100 non-fr swim, (50 breast, 50 back)
200 fr swim
100 non-fr swim, (50 br, 50 ba)
8x50 fr swim, variable: ez/fast, f/ez, ez/ez, f/f
3x100 fr: swim, kick, pull
3x100 br: swim, kick, drill
3x100 ba: swim, kick, pull
200 IM as: 25 drill + 25 swim for each stroke
100 fr swim

Run

• 30m
• 5.30 kms
• 05m 39s /KM

Treadmill run after work. To try it out, I wore the Vibram Fivefingers. They worked fine, though I do feel a few different muscles getting used. I was running with a slightly higher turnover rate while wearing them too.

Run

• 41m
• 8.00 kms
• 05m 09s /KM

Ran after work on the 200m indoor track. First km was the slowest by far at 5:31 as I warmed up. They generally quickened as I went, mostly under the average, through to the last & fastest km at 5:03.

Run

• 1h 24m
• 15.20 kms
• 05m 31s /KM

Morning run with the marathon club. A bit cool to start but it was warming up nicely through the run. The route went in & out of the river valley for some hill work. I must have cut some corners because my Garmin read a full km shorter than what the run was posted as.
http://runnersoul.com/maps05/34.pdf

Swim #1

• 1h 00m
• 2300.00 meters
• -----

Morning swim, 50m lanes. I didn't intend to start with IM. Started swimming fr, caught up to someone half way down the lane, and did breaststroke to stay behind them. So I continued with reversed IM order and did 1/2 back and half fly. I cut the posted warm up short by 200, but added 200 to the cool down.

100 reversed IM swim
200 fr swim
3x (3x100) kick, drill, swim (all fr)
- tried paddles and ankle-lock for 2nd drill, paddles for 3rd
10x50 fr pull on 1:10, coming in ~ :45 to :50
200 IM swim (drill for the fly)
4x100 fr: swim, kick, pull, swim

Swim #2

• 50m
• 2000.00 meters
• -----

Mid day swim while my wife took an aqua-fit class in the other half of the pool.

5x100 SKIPS (Swim,Kick,IM,Pull,Swim)
4x300 fr, alt: with paddles & without
2x150 fr as: 50 kick & 100 pull

Run

• 32m
• 5.40 kms
• 05m 55s /KM

Afternoon run. I stopped by the running store after swimming and bought a pair of Vibram Fivefingers Sprint "shoes", so I had to take them out for a test run. No problems so far. I like them.