Swim 140930

Warm Up:
1x100
1x500

Main
1x400 Pull
4x125 25 Sprint, 100 smooth
2x75 Kick
1x300 - technique work
1x 100 IM(Breast/Back/Free/Free)

Cool Down
2x100

Total:
2250


First post Princeton Swim. Still not able to do much beyond freestyle and a little breast. I was able to complete 25 yards back stroke for the first time since my accident.

How come 1.2 miles seems easier in the open water?

Crossfit 140929

Strength:

5 rounds of
5 Bent over rows 115/115/125/125/125
5 One Leg Bridges

4 rounds of:
1 Min 40# KB Swing
1 Min Wall Sit
1 min L-Sit
1 min stair run

Bike 140928

Rode 1:05 on trainer while C got ready for soccer game

20 Min warm up
15 Min Interval 1:00 On/:30 recovery
5 Min steady state
10 min Gear Pyramid
10 Min Steady/Cool Down
5 Min Single Leg work

Run 140927

Ran 5.78 Miles in 45:35(7:53 Pace)

Ran while C warmed up for her game. I missed my turn and what was supposed to be a 3.5-4 mile run ended up to be almost 6. I moved well for the first 2.5 miles, but between figuring out how to get back and the heat I really slowed down.  I need to get my run endurance back up.

http://www.mapmyfitness.com/workout/747130503

Ironman Princeton 70.3

Swim:

Swim was great

T1:

Took my time in T1 and made sure I was all set. I didn't want to leave anything behind.

Bike:

First 35 Miles were great, then the suffering and lack of training kicked in.

T2:

Coming off the bike I could barely walk, so I took my time once I got back to my rack.

Run:

Run was what I expected - lots of walking.  Glad I was prepared with a hat, keeping my head cold with ice was key in finishing for me.

Marshman Triathlon 2014

I completed the Marshman for the 5th time this year - can't believe I have been doing triathlons for this long!  I finished 24th overall and 3rd in my age group.

Swim:
Very please with my swim of 6:40 - fastest I have done the Marshman swim.  It was also the most aggressive swim I have been in. I know I was bumping into other swimmer quite a bit in the first 100 yards.  My only regret is I didn't sight very well and probably lost 10 or more seconds  from taking the buoys too wide.

T1:
Wetsuit was much easier than Top of the Delaware.

Bike:
New bike course this year but still had some good hills.  I really need to work on the bike, this is where I lost all of my time.

T2:
Quick, I should have made sure my fingers weren't numb before coming in though, it slowed me down a little.

Run:
I did ok on the run, while faster than previous years, I felt I really slowed for the hill.  At the turn around I could see there was a pack behind me so it forced me to keep my pace high.

Full Results

My Results

Swim 140909

Warm up -

200 Free
100 Pull
100 Free

3 x 400 Free

1600 Meters

Swam at UMLY today as my normal pool is closed for maintenance. Was my first time using a 50 meter pool and it was so much nicer than the 25 yard pool. Plus it was outside.  I will definitely take advantage of this Y in the future.

Run 140908

Ran 3.23 in 21:39 (7:01 pace)

Cloudy and warm, more my kind of weather, Can't wait for fall.

http://www.mapmyfitness.com/workout/723826141

Run 140906

Ran 3.38 miles in 25:52 (7:39 pace)

Miserably hot and humid, but at least it was flat.

http://www.mapmyfitness.com/workout/720895025

Run 140904

Ran 3.66 miles in 27:04 (7:23 pace)

Hot and miserable.  I really hope its cool for Princeton or I am in trouble.

http://www.mapmyfitness.com/workout/718858581

Run 140903

Ran 3.02 miles in 21:07 (7:00 pace)