Run 140227

Ran 4.26 miles in VFNP in 31:17(7:20 pace) averaged close to a 7:05 pace for most of the run except one hill on Innerline drive.

http://www.mapmyfitness.com/workout/494332433

Run 140225

Ran 3.11 in 22:29 (7:14 pace).  Felt good during this quick run.

Run 140221

Ran 4.22 Miles in 31:02 (7:21 pace)

Hills are still killing me but the pace is inching in the right direction. Need to keep pushing up the distance.

Run 140219

Ran 3.67 in 27:14(7:25 pace)  in Valley Forge.  Run felt good.

Ride 1401218

Rode the trainer for 35 min while watching TV.  First time on it in a month - I have a lot of cycling to take care of this spring!

Swim 140217

Swim
4x200 Yards free :20 rest
6x50 on :50
4x150 pull
2x50 kick
4x100 IM(Free/back/breast/free)
6x75 Free build 1:20

2650 Total

Swim 140215

Adapted from Triathlete.com

400 swim
300 (kick/drill/swim by 25)
100 (50 Tarzan Drill/50 Fingertip Drag)
4×200 swim w/ :30 rest (descend 1-4)
1×300 pull w/ :45 rest (2nd 300 is faster)
*1900 total*

Fingertip Drag:Swim regular freestyle. When your arm is out of the water (recovery phase) keep your elbow pointed toward the sky and your fingertips pointing down toward the water. Allow your fingertips (about 1/2 inch) to drag through the water from your hips all the way past your head.

Tarzan Drill:Swim freestyle with your head out of the water. Look forward as if you were sighting a buoy or landmark in open water. Keep your head out of the water for the entire 25 to strengthen your neck muscles for triathlon swimming!

Swim 140212

Swam at the Y

Warm up:
1x50
1x100
1x200
1x50

Main A
10x100 (:20 rest) ~1:30 to finish each 100

Main B
1x500 ~9:00

Cool Down:
1x200(50 Free/50 Back/50 Free/50 Back)
1x100 Breast
1x50

Run 140210

Ran 3.41 miles in 25:36(7:30 pace)

Much too slow at the start of the run, but love the cold air.

Run 140206

Ran 3.21 miles in 24:17 (7:33 pace). Run felt good, icy roads slowed me in spots.

Swim 140204

Swam 2000 yards

Warm up

1x50
2x50 Pull
1x200

Main
4x100 (50 pull/50free)
4x250

Cool Down
1x100
1x50 Breast
1x50 Pull
1x50 Free