Swim 150630

Set 1:

4 x 200 :20 RI
6 x 50 @ :50

Set 2
4 x 150 pull @ 2:15
6 x 50 kick @ 1:00

Set 3
4 x 100 IM (FR/BK/BR/FR) @ 2:00
6 x 75 @ 1:30

Set 4
4 x 50 @ 1:00
6 x 25 @ :30

Cool down:
100

Run 150629

Easy run post race. Ran to track then light speed work:

Ran 1.2 miles to the track in 9:48 (8:10 pace)

8 x 200 (100 walk between) @ :37 per 200

Ran 1.2 back in 10:34 (8:48)

Total: 4.05 miles in 37:21 (9:12 pace)

http://www.mapmyfitness.com/workout/1050401849

Run 150624

Ran 5.58 miles in 40:05(7:11 pace).

Last run before Tupper lake, good even pace in the heat.

http://www.mapmyfitness.com/workout/1043555851

Swim 150623

Warm up:
2 x 100
2 x100 Drill ( fist/5 stroke breath
1 x 100 Kick

Main 1

1 x 400 pull :15 rest
2 x 200 Moderate :15 rest
4 x 100 IM (FR/BK/BR/FR) @ 2:00
8 x 50 Kick @ 1:00
16 x 25 (4 Free/4 IM/4 Free/4 IM) @ :30

Main 2
3 x 300 (Pull/Free/Pull)

Cool Down
2 x 50

3500

Run 150622

Ran 5.15 miles in 39:19 (7:38 pace)

First 1.15 miles were covered in 10:36 (9:13 pace) The next 4 were covered in 28:43(7:11 pace)

Hot and humid again!

Bike/Run/Swim/Bike 150620

Bike
Rode to Y to meet the group 6.07 miles in 20:36 (17.7 mph)

http://www.mapmyfitness.com/workout/1037065211

Group Ride 11.36 miles in 41:02 (16.6 mph)
http://www.mapmyfitness.com/workout/1037091999

Run
Ran 3.23 miles in 20:41(6:24), first 5k in 19:28 (6:16). My fastest 5k in years and it was right off the bike.
http://www.mapmyfitness.com/workout/1037110699

Swim
1000 yards in 15 min(I didn't time it)

Bike
Rode 15.41 miles in 55:47 (16.6 mph).  Not a bad ride, I made it up as I went a long its not as good as planning a long route with minimal stop and starts.
http://www.mapmyfitness.com/workout/1037225113


Today was going to be a long ride but instead it was a good brick workout with a really strong run - which I needed mentally. I also need a day of training that wasn't by myself.  Next year for my long race I really need to find a group to train with.

Swim 150619

Warm up
200 Free
100 Kick
200 Free

Main
6 x 50 @ :50
4 x 100 @ 1:45
2 x 200 Pull @ 3:30
4 x 100 @ 1:45
6 x 50 @ :50

i did not want to get up this morning.

Run 150618

Ran 5.4 miles in 39:51 (7:22 Pace)

Overcast and near 100% humidity

http://www.mapmyfitness.com/workout/1035443373

Bike 150617

Rode to work 24.08 miles to work in 1:26:27 (16.7 MPH)

http://www.mapmyfitness.com/workout/1032971567

Rode home 21.97 miles in  1:19:04 (16.7 MPH)

http://www.mapmyfitness.com/workout/1033828645

Ride is was nice and cool, ride home not so much.

Swim 150616

Warm up

1 x 150 (50 Free/50 drill/50 Free)

Set 1

6 x 125 (50 smooth/25 fast/50 smooth) @ 2:15

4 x 50  25 Drill/ 25 non-free

4 x 50 25 non-free/25 free - 3 breaths.

Set 2

4 x 100 pull

4 x 100 kick

4 x 100 IM (FR/BK/BR/FR)

Set 3

4 x 75 (Hard -> Easy)

100 Cool Down

Bike 150613

Rode 23.02 miles in 2:00:24 in a group ride with my dad, uncle, and son.  I sprinted the hills to get in some good work.

Run 150611

Ran 4.4 miles in 32:37(7:24) in hot and humid weather.  Running when its over 90 is not fun.

Bike 150610

Rode 24.18 miles in 1:30:37 (16.0 mph)

Legs are definitely tired.

http://www.mapmyfitness.com/workout/1022761555

Rode home in two sections.  22.25 miles in 1:20:42 total, 16.5 mph

http://www.mapmyfitness.com/workout/1023621177
http://www.mapmyfitness.com/workout/1023771207

Legs are very tired.

Run 150609

Ran 4.3 miles in 31:05 (7:13 pace)

Felt good, it was 81 and muggy but I was pleased with how I felt.

Swim 150609

Warm up
400 - Every 4th lap BR

Main 1(1200):
100/200/300/300/200/100 :20 rest between set

Main 2(650):
Pull 100/125/150/125/100/50 :15 rest between

Main 3(450):
Kick 50/75/125/75/50/25 :15 rest

Main 4(300):
12 x 25 Sprint Odd Free/Even BR on :30

Main 5(1300):
2 x 500 Free
1 x 50 BR
2 x 100
1 x 50 BR

4250 Total

Run 150608

Ran 3.13 miles in 22:28 (7:11 pace)

Bike 150607

Rode 90.66 miles in 5:03:27 (17.9 mph)

Good ride and was holding a very steady 18.2 through 80 miles and then my energy level started to drop.  I lost most of my speed in miles 80-85. I will need to adjust my nutrition for these longer rides but 112 now seems doable.

http://www.mapmyfitness.com/workout/1018248061

Crossfit Swim 150605

Snatch
3x2 65/75/95

WOD
AMRAP 15 min
5 Dips
7 Front Squats 95#
9 Pushups
11 Pull-ups
40 yard run with 1 flight of stairs

7 rounds (6 plus all but the run in the 15min)

Swim
4 x 50
2 x 100
1 x 200
2 x 200 Pull

Metnally struggling this week.

Run 150604

Ran 3.3 miles in 22:47 (6:54)

Quick evening run

http://www.mapmyfitness.com/workout/1014713127

Bike 150603

Ride into work 24.28 miles in 1:32:29 (15.8 MPH)

Felt a little tired in the legs when I first started after yesterday's hard run but once we got moving I felt good.

http://www.mapmyfitness.com/workout/1012158845

Rode home at record speed 22.05 miles in 1:19:24 (16.7 mph)

http://www.mapmyfitness.com/workout/1013060157

Run 150602

Ran 6.28 miles in 42:43 (6:48) pace

Perfect weather for me, mid 60's , lite drizzle and cloudy.  I took advantage of coming off rest and set a PR for my 10k (42:11, 6:47 pace).   Felt great the whole run, mentally needed a solid run.

http://www.mapmyfitness.com/workout/1011150661