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