Training Log Archive: Chris9In the 7 days ending Jun 10, 2017:
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Saturday Jun 10, 2017 #
8 AM
Swimming 30:00 [3] 1.5 km (20:00 / km)
Thursday Jun 8, 2017 #
7 AM
Cycling 40:00 [3] 12.0 mi (3:20 / mi)
2x5 minutes mod hard. Legs were a bit too sore for hard intervals. Ended up spinning last 15 minutes so mostly easy ride.
6 PM
Running 1:00:00 [3] 6.5 mi (9:14 / mi)
Solid steady run around the neighborhood after work, before bday dinner. First loop of entire neighborhood was 30ish minutes, then did another one. Legs were still tight. Rolled the quads out at night and going to give them the day off Friday.
Wednesday Jun 7, 2017 #
7 AM
Running 28:00 [3] 3.0 mi (9:20 / mi)
Easy run in the morning around the neighborhood. Mid 50s and no wind, beautiful sky again. We've really had a nice stretch of blue skies in the mornings. Started off super slow as my legs came out of the weekend pretty sore, and the long run didn't help things. All in the quads. Loosened up pretty well though and felt ok.
5 PM
Cycling 2:22:00 [3] 46.0 mi (3:05 / mi)
Great mid-week ride. Took bunny trail all the way around to Ft. Sheridan. Two loops, and then down Sheridan Road quite a bit. Beautiful night.
Quads still a bit sore. Pace was pretty good.
Quads still a bit sore. Pace was pretty good.
Tuesday Jun 6, 2017 #
6 PM
Swimming 1:04:26 [3] 3.25 km (19:50 / km)
Outdoor pool at LTF, SCY
3550 Yards
WU-
400 easy
150, 75, 150, 75
2x50 fairly hard
50 Easy
MS-
400, 300, 200, 100
5:57, 4:24, 2:48, 1:22
100 easy
2x25 - :18
2x50- :38
2x75 - :59, 1:00
350, 250, 150
5:02, 3:36, 2:17 (easier)
CD-
400 easy
Another great swim. Felt absolutely terrible for the first 200-300 as my legs were like bricks from the run and the weekend. Oddly though, started to feel fine as I launched into the endurance main set, and the times were still pretty good. Really just pleased with how I felt in the water and the improved speed, but also not going too hard as I still have to bike and run. Let's keep this rolling.
3550 Yards
WU-
400 easy
150, 75, 150, 75
2x50 fairly hard
50 Easy
MS-
400, 300, 200, 100
5:57, 4:24, 2:48, 1:22
100 easy
2x25 - :18
2x50- :38
2x75 - :59, 1:00
350, 250, 150
5:02, 3:36, 2:17 (easier)
CD-
400 easy
Another great swim. Felt absolutely terrible for the first 200-300 as my legs were like bricks from the run and the weekend. Oddly though, started to feel fine as I launched into the endurance main set, and the times were still pretty good. Really just pleased with how I felt in the water and the improved speed, but also not going too hard as I still have to bike and run. Let's keep this rolling.
Monday Jun 5, 2017 #
5 PM
Running 1:35:00 [3] 10.1 mi (9:24 / mi)
Long run at Glen. Beautiful day, windy. Lots of hills. Legs were tight.
Sunday Jun 4, 2017 #
6 AM
Cycling 3:55:00 [3] 73.5 mi (3:12 / mi)