Run 140331

Ran 4.02 miles in 28:19 (7:03 pace).

Run was good, I planned on taking the first mile easier than usual but had aimed for 7:20 but ran slightly slower at 7:32.  Please with the last 3 miles though.  Big step will be taking my pace beyond 4 miles.

Swim 140330

Warm up:

1x50
1x100
1x150

Main:
500 for time ~7:05 @ 450 and 7:54 for 500

Cool Down
1x50
1x100
4x50 - Stroke focus

Satisfied but not happy with 450 time.  I was hoping for a 6:45 450 but not there yet.

Run 140328

Ran 4.02 miles in 28:41(7:08 pace).  Two tough hills really dropped my pace in mile 2. It is alreay feeling to warm out . . .

http://www.mapmyfitness.com/workout/519236098

Swim 140327

Warm up:
500 yards Free

Main 1:
200 25 Back/25 Breast/rest Free
200 50 Back/Rest Free
200 50 Breast/ Rest Free
200 50 Back/50 Free/50 Breast/50 Free

Main 2:
10x75 Free 1-5 :10 rest 6-10 :15 rest

Main 3:
300 Pull
5x50 all out @1:00(:37-:39 active)

Cool Down:
150

Total: 2750

Really tried to focus on keeping my head looking down.

Run 140326

Ran 3.82 miles in 27:05 (7:05 pace).  Wind was awful, felt like it was a crosswind or in my face the whole time.

http://www.mapmyfitness.com/workout/517596701

Swim 140325

Warm up:
1x500 Free
4 x50 Drills (Pull/Kick/Pull/Kick)

Main 1:

2x 50 Fast/50 Easy (:45/:55)
2x 100 Fast/100 Easy (1:30/1:45)
2x 150 Fast/150 Easy (2:20/:2:40)

Main 2:

6x75 Free/Back/Breast/Free/Back/Breast
6x 50 Fast Free :40-:45

Cool Down
1x100

Total: 2750

Run 140324

Ran 6.3 miles in 47:01 (7:28) pace.

Wanted to get in a longer run and purposely targeted a 7:30 pace, was pleased I was able to keep a fairly consistent pace. I need to keep increasing the long run each week.

http://www.mapmyfitness.com/workout/515988479

Bike 140322

Rode twice today while C warmed up for tournament games.

Ride 1 10.34 in 33:59 (18.2 mph)
http://www.mapmyfitness.com/workout/513817531

Ride 2 8.14 in 26:51 (18.2 mpg)
http://www.mapmyfitness.com/workout/514033403
Total of 18.47 miles in  1:00:50

Second ride was much windier, surprised I was able to maintain the pace.

Boilermaker

I officially signed up for the Utica Boilermaker.  After living nearby during my childhood, I am going back for a high school reunion the same weekend.  Lets hope for a really cold July!

Run 140321

Ran 3.79 in 26:06 (6:53 pace).  First run of the year in a sub-7 pace. Weather is warming up - I hope it is a gradual warm up.

http://www.mapmyfitness.com/workout/513033961

Swim 140318

Swam at the Y:

Warm up:
500 Free

Main
4 x 200 Free @ 3:05-3:10

10 x 50 Pull on :55

4 x 150 @ 2:20-2:25

2400 Total

Bike 140315

First ride of the year 19.66 miles in 1:07:19 (17.5mph).  Did not go out to ride hard but to get the legs moving. Lots of work to do before races start.  Overall pleased with the ride.

The roads were in terrible shape, glad to stay upright with all the potholes and gravel on the road.

http://www.mapmyfitness.com/workout/507869267

Run 140314

Ran 3.73 miles in 27:39 (7:25 pace).  Ran this one at an easier pace, felt fatigued going into it and didn't have the energy to push. Was please with the run, felt good the whole time and just enjoyed it.

http://www.mapmyfitness.com/workout/506805251

Swim 140313

Warm up:
500 Free

Main

4x150 pull :20 rest
10x25 1/2 Fast 1/2 East :10 rest
5x100 -75 Race/25easy :20 Rest

Cool Down:
50 Kick
25 Back
25 Breast
50 Sighting practice

2000 Total

Run 140312

Ran 4.31 Miles in 30:54(7:10 pace)

Ran the first mile too fast and paid for it the rest of the run.

http://www.mapmyfitness.com/workout/505091079

Swim 140311

Warm up:
500 Free

Main 1
400 Free :50
300 Free :48
200 Free :46
100 Free :42

Main 2
4x50 Kick
4x100 Pull
4x75 Free/Back/Breast

Main 3
10x50 on :55

Total:
2900

Swim 140307

Swam at Y

Warm Up:
400 Free
100 Back

Main:
1400 Various - forgot to right it down and now my old age memory is setting in.

Cool Down:
150 Free

2250 Total.

Run 140305

Ran 4.02 miles in 28:51 (7:11 pace) in Valley Forge

First mile was really fast, hills are still really killing me. I need keep at them.

Swim 140304

Warm up:

400 Free
100 Back
100 Breast
100 Free

Main:
8x200 :30 rest between:
1.) 200 Free
2.) 2 x 100 Free/:10 Rest
3.) 4 x 50 Free/:10Rest
4.) 8 x 25 Free/:5Rest
5.) 8 x25 (Free/Back/Free/Breast) /:10 Rest
6.) 4x50 (Free/Back/Free/Breast) /:10 Rest
7.) 2x100(25Free/Back/Free/Breast) /:20 Rest - 1 Min rest instead of :30
8.) 200 Free

2300 Total.

Glad to get a swim in with other stroke practice but never felt a good rhythm in my swim.

Run 140303

Ran 3.76 miles in 26:41 (7:06 pace) Please with the run, irked that my phone died after 2.66 miles and I had to map the rest.  iPhone does not like the cold . . .

Swim 140301

I was at Bucknell this weekend for the 30th Anniversary of the Bucknell Crew team.  I did do the alumni row during the Erg Armageddon (1:30.1) for 500m - good enough to beat some but the young guys blew me away.  But when talking to some of the rowers who happen to also be triathletes now I found out the Bucknell pool had open swim hours.  Since I never swam there as a student I though I would as an Alumni.  Pool was beautiful, great facility.

Warm up:
1x50 Free
1x100 Free
1x200 Free

Main
10x100 1:35-1:40 pace with :10 rest

Cool Down
1x200(50Free/50Back/50Free/50Breast)
1x100 Free
1x50 Sighting
1x50 focus on breathing