2000 yard swim
400 - 5:58
4 x 50
200 ankle - 3:23
200 - 2:36, 2:37, 2:41, 2:43, 2:38
200E - 2:59
Felt good in the water today. Had some fasties in the pool with me, so I felt the need to keep up.
Workout:
- Type: Swim
- Date: 03/18/2009
- Time: 05:35:00
- Total Time: 00:32:11.00
- Calories: 336
- Distance: 2,000 yd
- Average Pace: 1:36.48/100yd
Filed under: Swim
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5 x 3 min FTP
Didn’t have my PM, so I used HR and RPE today. Felt good and the first couple efforts were puke sets as I didn’t guage them properly so just blasted them.
5:00 (126 bpm)
5:11 (147 bpm)
5:00 (146 bpm)
3:00 efforts: 157 bpm/28 mph avg, 155 bpm/24 mph avg, 154 bpm/26 mph avg, 151 bpm/24 mph avg, 150 bpm/26 mph
Workout:
- Type: Cycle
- Date: 03/17/2009
- Time: 18:00:00
- Total Time: 00:53:25.00
- Average Heart rate: 141
- Max Heart rate: 162
- Calories: 1114
- Distance: 19.7 miles
- Average Speed: 22.13 mph
- Max Speed: 28.9 mph
- Average Cadence: 92
- Max Cadence: 111
Filed under: Cycle
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1500 yd swim
300 - 4:28
6 x 50 drill
200 - 2:42, 2:40, 2:37, 2:35
100 - 1:28
Workout:
- Type: Swim
- Date: 03/16/2009
- Time: 05:30:00
- Total Time: 00:24:31.00
- Calories: 256
- Distance: 1,500 yd
- Average Pace: 1:37.87/100yd
Filed under: Swim
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8 miles a M pace
Ran on a treadmill at 1% incline so that Nancy would run too.
5 min 8 min pace
Rest at 6:53 pace (157 avg)
Workout:
- Type: Run
- Date: 03/15/2009
- Time: 09:40:00
- Total Time: 00:55:40.00
- Average Heart rate: 154
- Max Heart rate: 162
- Calories: 1016
- Distance: 8 miles
- Average Pace: 6:57.63/mile
Filed under: Run
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2100 yd swim
400 - 6:11
4 x 50 d/s
300IM - 5:03 (didn’t do fly)
200E - 2:58
200 - 2:41, 2:39, 2:40, 2:36
200E - 2:56
Felt good today. Kept focused on my form.
Workout:
- Type: Swim
- Date: 03/13/2009
- Time: 05:15:00
- Total Time: 00:34:42.00
- Calories: 362
- Distance: 2,100 yd
- Average Pace: 1:39.29/100yd
Filed under: Swim
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Easy 60 min ride
Easy 60 min ride
Avg Power: 206W
Max Power: 518W
Avg Cad: 79 rpm
Max Speed: 34.17 mph
Fun ride. Just got out and expored. Found a cool new road.
Workout:
- Type: Cycle
- Date: 03/12/2009
- Time: 17:30:00
- Total Time: 1:02:23.00
- Average Heart rate: 125
- Max Heart rate: 150
- Calories: 915
- Distance: 19.65 miles
- Average Speed: 18.9 mph
- Max Speed: 34.17 mph
- Average Cadence: 79
- Max Cadence: 112
- Average Power: 206
- Max Power: 518
Filed under: Cycle
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Easy 30 min run
Started on the Oglethrope Track but got booted because of Track Practice. So ran around the campus before recalibrating my foot pod.
Workout:
- Type: Run
- Date: 03/11/2009
- Time: 17:45:00
- Total Time: 00:30:00.00
- Average Heart rate: 142
- Max Heart rate: 151
- Calories: 489
- Distance: 3.9 miles
- Average Pace: 7:41.54/mile
Filed under: Run
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2200 yd swim
400 - 6:10
4 x 50 drill
200 ankle - 3:33
100E - 1:33
200M - 2:40
500E/H - 7:05
200 - 2:42, 2:44
200E - 2:59
Workout:
- Type: Swim
- Date: 03/11/2009
- Time: 05:30:00
- Total Time: 00:36:40.00
- Calories: 382
- Distance: 2,200 yd
- Average Pace: 1:39.78/100yd
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4 x 290W
4 x 7′ 290W
I felt good for this ride. I forgot my water bottle so I was battling a dry throat the entire ride. Stopped briefly to get water before the first set.
1) 306W/155bpm/93 rpm/25.7 mph
2) 299W/158bpm/94 rpm/25.4 mph
3) 292W/158bpm/90 rpm/23.5 mph
4) 298W/160bpm/92 rpm/25.2 mph
Had to adjust gearing for headwind. It was much harder than I anticipated to get it right.
Workout:
- Type: Cycle
- Date: 03/10/2009
- Time: 17:20:00
- Total Time: 00:55:16.00
- Average Heart rate: 148
- Max Heart rate: 170
- Calories: 1027
- Distance: 21.45 miles
- Average Speed: 23.29 mph
- Max Speed: 28.9 mph
- Average Cadence: 89
- Average Power: 258
- Max Power: 459
Filed under: Cycle
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Easy 20′ run
Easy run with Marc T.
Workout:
- Type: Run
- Date: 03/10/2009
- Time: 05:10:00
- Total Time: 00:20:10.00
- Average Heart rate: 125
- Max Heart rate: 134
- Calories: 302
- Distance: 2.44 miles
- Average Pace: 8:15.87/mile
- Ascent: 120 ft
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