Bike 100630

Biked 15.74 miles this morning in 56 min, about 17 mph. I need to keep working on my speed, I have 2 and a half months to get my average speed to 20mph. My broken toe isn't helping but I think for now it will only affect my running.

MapMyRide - Cheney 1 in West Chester, PA

Swim 100629

Got up early and went to the pool:

4 x 50 with about 30 - 45 seconds between sets
2 x 100 with about 30 - 45 seconds between sets
2 x 200 with about 60 seconds between sets
2 x 400 with about 90 seconds between sets
50 breast stroke

1650 yards total.

Breathing is getting easier, I did the 400s in about 8:20 and I wasn't pushing it. This was the first time I actually did 400 non-stop so I am ok with the time. I want to get it down to 7:00 but we will see. Toe is definitely busted and I could feel it flopping while I swam, I will need to tape it next time.

Still keeping up with my daily push-ups but may take a day off to rest my shoulders.

Intervals 100626

Ran intervals in my neighborhood

.20 at race pace
.05 sprint up hill
15 push-ups
.05 mile jog
10 pullups
.20 at 80% race pace.

I did 6 intervals in about 28 min. I think I broke a toe this evening but fortunately it didn't seem to affect my running, it is just sore.

Run 100622

I ran close to the same course as this run but I added an extra loop to make it 5.05 in distance. I ran it in 40:03 which was just under an 8 min pace(7:56). I was very hot and muggy which affected my time. I am also feeling the effects of the last few days of workouts.

All three disciplines

I wasn't planning on it but I did all three disciplines tonight. I rode 6 miles to the gym, swam 1200 yards, rode 6 miles back and then ran .75 miles immediately after getting back. The ride out there was hilly and I tried to keep the speed up. For the swim I did 8x50,4x400,2x200. The ride home was done at an easier pace and the run was around an 8 minute mile, maybe a little less.

Tomorrow will just be an easy run.

Father's Day Bike Ride and other items

Did a long ride divided into two parts. First 13 miles solo in 43:00 min., followed by 12 miles in about 47 min with my dad. When we finished I did a quick quarter mile run in 1:45. Later in the day I did 250 yards in the pool. Still doing my daily push-ups.

Run 100618

3.2 Miles in 24 min. It was hot and muggy. Finished with 10 pull-ups. I have been maintaining 100-150 push-ups a day.

Run 100615

Ran 4.05 miles in 30:39. Hilly course in my neighborhood and the one next to mine. Finished with 10 pull-ups

100 push-ups during the day, 4 sets of 25

Another Swim

Went to the pool and completed 1150 yards as follows:

6x50
2x75
4x100
1x200
2x50 @ top speed - slow in my case

Worked on breathing technique, by the last 200 I was starting to figure out the rhythm.

Finished with 3 rounds of
10 pull-ups (different grip each set)
5x135 front squat.

Continuing to mix in push-ups during the day.

Swim with Kids

Took the kids to the pool and was able to squeeze in about 800 yards of laps through out the afternoon. Focused on breathing. Longest interval was 4 laps, also had 4 3 lap intervals. Other than that I have been trying to keep up with sets of push-ups during each day.

Night Run

Ran 6 loops of MapMyRun - Neighborhood last night in 35:38. Also did 50 push-ups.

Intervals

Ran intervals in my neighborhood

.20 at race pace
.05 spring up hill
10 push-ups
.05 mile jog
10 pullups
.20 at 80% race pace.

I tried to do as many intervals in 30 min as possible. ended with 6 plus .2 sprint