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