Training Log

pm - bike - crusher loop 19.2 avg 

am - silverstone 1 med 1 long, 8.08avg

pm - swim - 400wu, 2x50, 2x100, 2x150, 2x200, 2x150, 2x100, 2x50 = 40 laps

pm - bike - did the crusher loop from work, road around the turf farm and past the wccc on the way back. 18.1 avg.

am - 6 easy 8.10 avg silverstone loops

pm - swim - 500, 4x100, 300, 3x100, 200, 3x100,  40 laps 39min

am - ran up to the church, down to the dog pound, up to the rec center, around the turf farm, up washington parkway, back home around the church. 8.44 avg

pm- bike - sandhollow and back, 40 deg  17.7 avg 

am - 10 x 200 @40" 200 recover, with a wu & cd, did the 200s at the top of the silverstone loop

pm - lunch time swim - 40 laps continuous 52.47 avg,  35 min total

pm - bike - lunch time ride,  out thru the fields past desert hills, back along the bike path. 18.7 avg. 58:13 total,    road with Erik today so it was a little slow.

am -  2x2miles with wu & cd. 1st 2 miles @ 6.58 pace, 2nd 2miles @6.55 pace. did the 2 miles on the top loop of silverstone. did 2 10" up hill sprints at the end.

pm - lunch time swim - 400 wu, 3x300 30" rest, 8x50 on 1', 300 cd = 40 laps

pm - bike - crusher loop from work, came back via washington parkway. got some extra hill sprints in while I waited for Erik to catch up 17.5 avg  1:07:36 total time

am - 6 easy around silverstone 8.30 avg

pm - lunch time swim - 2x500 30" rest, 5x100 on 2', 10x50 on 1'

am - did 6 mile loop around siverstone then got sally and dd it again. 8.4/mi  1:45:47 total.  18 deg

am - 8x200 @ 40" with 200 recovery, wu & cd  12deg

pm - swim - 800wu, 1x500, 1x400, 1x300, 1x200, 1x100, 30" rest  500 cd  = 45 laps

pm - bike - crusher loop from work, really slow today waiting for Erik.

am - 6 easy around silverstone. 8.19/mil

pm - lunch time swim - 400wu, 4x50, 3x100, 200, 3x100, 8x50, 250cd

pm - bike - desert hills loop from work. 19.4/mil  56:50 total time

am - easy 2miles around the block with Sally. feeling good for the race tomorrow.

pm - swim - continuous 40 laps in 35.08 total

big improvement over last years 1:30:09. 

Wanted to run 1:25 this year started out fast and was able to hold it. I always get the dry heaves the last 1/4 mile and makes it hard to really push the end :)

splits:

1) 6:19 

2) 6:33

3) 6:17

4) 6:19

5) 6:19

6) 6:33

7) 6:35

8) 6:15

9) 6:18

10) 6:27

11) 6:36

12) 6:20

13) 6:18

6:23 /avg 

am - back to the old grind. up early did an easy 6 around silverstone. legs still a bit sore from the race on sat. 8.39/avg

pm - swim - 40 continuous laps 53.39 / lap

pm - bike - road from work to quail lake, back by way of crusher and coral canyon.1:05:22 , 19.3 / mile

am - did 12x200's on 39", 200 recover with a wu & cd.

pm - swim - 500 wu, 5x100, 250 easy, 10x50, 250 cd  = 40 laps

pm - bike - desert hill loop at lunch with Erik 56:26, 19.5/mile.  nice steady pace with a light rain.

am - did 8.27 miles around silverstone in 59:34, 7.11/mile. was trying for 8.25 in 1 hour. had to push hard to keep that pace. legs were kind of sore the last 4 miles.

pm - swim - 500wu, 6x100 on 2', 200 easy, 6x50 on 1', 200 easy, cd kick & breast stroke.

am - did the loop around green springs interchange to washington parkway back along the frontage road  8.15/mile

am - 1.5 wu then tried to do 14x200 but started having stomach problems so quit after 10. cd back home just in time.

pm - swim - lunch time continuous 40 laps 52.12/lap then 2 laps kick

pm - bike - crusher loop at lunch. not sure on mileage and pace because my computer fell off and wasn't working for part of the ride. 52:38  18.2 / mile.  36 deg and a little windy.

am - silverstone loops 8.19 miles in 59:26,  7.15/mi.   hard to keep the pace. felt a lot better at the end than last week.

pm - swim - 400wu, 4x50, 3x100, 200, 3x100, 4x50, 400cd, 50 kick, 50 breast, 50 kick

pm - bike- out through little valley to airport road to sunriver to bloomington trail back up to work. 1:29:00 total  19.4/mi