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Training Log Archive: Chris9

In the 7 days ending Dec 9:

activity # timemileskm+m
  Swimming4 2:54:02 5.28(32:57) 8.5(20:28)
  Running4 2:40:00 17.3(9:15) 27.84(5:45)
  Cycling2 2:06:00 39.0(3:14) 62.76(2:00)
  Total9 7:40:02 61.58(7:28) 99.11(4:39)

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Saturday Dec 9 #

8 AM

Swimming 1:01:00 [3] 3.0 km (20:20 / km)

400 easy
125,100,75
200 in 3:25
100 easy

300 of sprinting-
2x25
1x50
1x75
1x50

15x 100 with 5 rounds of steady, mod hard, hard
1- 1:39, 1:34, 1:32
2- 1:41, 1:36, 1:33
3- 1:40, 1:37, 1:35
4- 1:40, 1:38, 1:32
5- 1:44, 1:37, 1:32

200 CD

Analysis of the 100s- started off pretty fast and felt good for #1, faded slightly on #2, and # 3 is where I really faded. Pulled it together for the hard 100 on the last 2, but saw some fade on the easy and moderate 100. All in all I think my fitness right now is probably 1:41, 1:37/1:38, 1:35/1:34. If I was to hit a 7:30 500 I think it needs to be 1:38, 1:33, 1:26. Long ways to go but that's the fun part. Really fun but hard set.
3 PM

Running 30:00 [3] 3.2 mi (9:22 / mi)

Around neighborhood

Friday Dec 8 #

Swimming 52:00 [3] 2.5 km (20:48 / km)

300 easy
3x100 (50 easy/50 hard)
2x150
100 easy

2x through-
4x50, 300

:47 down to :43
300s in 5:05, 5:03

50 easy
2x150

150 CD
3 PM

Running 1:00:00 [3] 6.5 mi (9:14 / mi)

Ran around neighborhood in the sun. Did three reps of Chestnut.

Thursday Dec 7 #

5 PM

Running 30:00 [3] 3.2 mi (9:22 / mi)

Outside after work. 26 degrees, 15 with wind chill. Boo yah!

Cycling 1:00:00 [3] 18.0 mi (3:20 / mi)

2x10 @ 140
1x12 @140

Wednesday Dec 6 #

7 AM

Swimming 31:02 [3] 1.5 km (20:41 / km)

A few efforts mixed in
5 PM

Running 40:00 [3] 4.4 mi (9:05 / mi)

After work t mill

Tuesday Dec 5 #

7 AM

Swimming 30:00 [3] 1.5 km (20:00 / km)

Easy spin

Sunday Dec 3 #

9 AM

Cycling 1:06:00 [3] 21.0 mi (3:09 / mi)

5 min hard- avg 147
8 min- avg 149
5 min - avg 154

10min @140- 138 avg

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