Run 140428

Ran 4.03 miles in 27:29 (6:48 pace)

http://www.mapmyfitness.com/workout/551637406

Run 140427

Ran 3.52 miles in 23:53 (6:47 pace)

Great run, love running when it is in that 40-50 temp range.  

Run 140425

Ran 3.77 miles in 25:39 (6:48) pace.

About the same pace as two weeks ago before I got sick, but .75 miles less and I couldn't have held the pace for more than another .25 miles. I feel like my 5 mile pace has definitely moved to a sub  7 min range.


http://www.mapmyfitness.com/workout/548531660

Run 140423

Ran in the park 3.17 miles in 21:45 (6:51)

First mile felt tough, the next two got progressively faster. First run since being sick and sinus issues. Not as fast as two weeks ago but not bad for the time off. Definitely felt fatigued.

http://www.mapmyfitness.com/workout/546299536

Swim 140422

Warm up:
200 Free
200 (25 Free/25 Alt Stroke

Main
2x200 Free :20 rest
1x400 Pool :30 rest
2x200 Free :20 rest
1x200 Kick :30 rest

4x50 free (25 sprint/25 easy)  on 1:00

Total 2000 yards

First swim since I was sick, didn't feel strong but it was good to get back in the pool.

Bike 140420

Rode home from my in-laws Easter brunch. I was hoping for a long run this weekend but between my cold and timing I went for another ride. It was another good practice ride for riding home from work as I started just outside Valley Forge National Park.

Rode 23.85 miles in 1:22:27(17.4mph) I am more comfortable with the route but the last 8 miles aren't as much fun as riding along the trail.

http://www.mapmyfitness.com/workout/542792936

Bike 140418

Rode 5 miles in VF National park with my family and then rode home.

Ride home was 24.06 miles in 1:26:07 (16.8mph) good ride and really enjoyed riding the Chester County Trail for about 10 miles of it. My legs are not in bike shape though and I have a lot of miles to put in before Princeton. Also, will be glad when the last of this cold is gone!

Glad to get in the mileage today and I now know the way home from work.

http://www.mapmyfitness.com/workout/540841312

Sick

I have not been slacking but rather suffering from a miserable cold. I was laid up for 3 days and then a sinus infection set in.  It made running unbearable and any kind of jarring was torture.  Hopefully will be better by the weekend.

Run 140409

Ran 4.42 miles in 29:57 (6:46)

Warmer than I like but pleased with the pace. Started out too fast but didn't realize it until the first mile was up, need to keep working on a more consistent pace. I could have maintained the pace up to 5 miles but would have been tough beyond that.

http://www.mapmyfitness.com/workout/531222274

Swim 140408

Warm up
1x500 Free

Main 1
1x400 Pull
1x100 Kick
1x200 (50 free/50 breast/50 free/50 back)
1x100

Main 2
5x50 @ :50
5x50 @ :55 (25 easy/25 hard)
5x50 @ :45 (fast) - did first 3 right on time, missed the forth and then got back on track
5x50 @ 1:00

Cool Down
4x50

Total 2500

When doing the main set 2, I felt during the :45 I was struggling to finish in 40-41 seconds, yet when I didn the 1:00 at the end I was not pushing hard to finish at 45. My form must be really off when I am trying to increase my speed.

Run 140407

Ran 6.02 miles in 43:31 (7:13 pace)

Great run, purposely controlled the pace and felt like I had plenty in the tank when I finished. I could definitely completed a 15k at that pace.  Weather was right in my sweet spot ~50 degrees, cloudy turning to light rain.

http://www.mapmyfitness.com/workout/529186090

Bike 140406

Rode 21.5 miles in 1:20:53 (16mph).  I was figuring out a route to work and covered the first portion today.  My house to the Chester County Trail.  Lots of hills with stop and go for lights and pot holes.

Definitely not in biking shape right now. Hopefully in a week or two I will be able to ride once a week to work which will really help the mileage.

http://www.mapmyfitness.com/workout/527952028

Run 140404

Ran 4.31 Miles in 29:29 (6:50) pace.

Great run, didn't feel that fast. Perfect weather 50 degrees and overcast.

http://www.mapmyfitness.com/workout/526134152

Run 140402

Ran 4.26 miles in 30:08 (7:04) pace.

Hills are getting better but average pace is holding at about 7:05.

Swim 140401

Warm Up
1x400 Free

Main 1
1x 400 Pull
1x200 Kick (150 with fins, 50 without)

Main
8x50 25 get out 3 pushups/25 3 pushups @ 1:10
1x500 Free - 50 easy/50 fast

Main 3
6x50 free with pull bouy 25 free/25 breast

Cool Down
1x100

Total 2300

Different kind of workout and my shoulders are tired!