Swim 100831

Warm up
75 yards freestyle
25 yards breast

Workout
3x450 yards every 10 min (8:22/8:23/8:31)

Cool Down
50 yards breast
50 yards freestyle

Could not get the speed up today.  I had hoped to get in 4 sets but didn't have time.

Compare to 100816

Bike 100828

Rode 16.5 miles in about an hour(forgot to time it).  Legs felt tired today, didn't have my normal acceleration.  It was a good evening ride with Jim.  The ride was out and up Old Gradyville Road and back.

Track Run 100828

8 laps on the Downingtown Middle School track.

1:45/1:48/1:44/1:42/1:42/1:46/1:43/1:43

Nice easy consistent pace.  My second Vibram run

Bike 100825

Rode 17.94 miles in 1:04:31.  It was a up and down course and was tough to push the pace.  I need to keep upping the miles until most of my workouts are 20 miles.

Swim 100824

Swam 1500 yards
Warm-up 75 free, 25 breast
1x450 yards(7:46) ~2:15 rest 
5x100 yards every 2 min (1:31/1:36/1:42/1:42/1:43)
1 X450 Yars(9:15) done as cool downCool down 25 free, 25 breast


Set a new PR for my 450.  I was hoping to keep all of my 100s around 1:30 but couldn't maintain the pace.

Run 100822

Ran between 2.25 and 2.5 miles on the boards(1:40 ave. 1/4 mile split going by the markers on the board). Finish with 20 pullups, sprint ladder 100/90/80... 20 pullups.

Note:  wore my Vibram five fingers for the workout

Bike 100821

17 miles in about 1 hour.  Forgot to set my watch right when i started.  Legs felt heavy in the beginning.

Run 100817

Ran 4.03 miles in 29:48 (7:24 pace). Warm and very humid.  Glad to be below 7:30 but need to get close to 7:00.

Compare to 100103

Swim 100816

Swam 1950 yards
Warm-up 75 free, 25 breast
4x450 yards(8:06/8:10/8:20/8:28) ~1:15 rest between intervals1 x 50 yards (0:39)
Cool down 25 free, 25 breast

First day in the pool after my mile.  I did 4 x quarter mile (450 yards) intervals.  I hoped for them to all be close to 8 min. but the average was 8:15.  I am still not 100% comfortable in the pool when my breathing gets really labored.  Hopefully the next few weeks of speed work will help that.  This was also the first time I felt like I was sweating in the pool.  Overall I felt good during the workout.

Swim 100813 - Swimmer's Mile

Swam 1850 yards
Warm-up 75 free, 25 breast
1650 yards (32:35)
1 x 50 yards (0:39)
Cool down 25 free, 25 breast

After following following ZERO to 1650 for 4 weeks I reached 1650 (I started with week 3). I am very pleased with the milestone since earlier this summer I could barely string together 3 laps, let alone 66. Starting next week and until the Marshman I will be swimming twice a week. I am thinking 1 day or 450 intervals and one day of speed work drills.