Training Archive: GhostIn the 30 days ending 2008-04-30:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | |||||||||||||||||||||||||
Wednesday Apr 30 | ||
| Swimming 55:00 [3] 2.3 km (23:55 / km) | |
| 350 wrup
8x50 kick main set 2X200 15sr 1X400 1min 4X100 10 sec 1X400 150 pull set | ||
Tuesday Apr 29 | ||
| Swimming 45:00 [3] 2 km (22:30 / km) | |
| Swimming at WSU
350 warm up 200 kicking 2-300 just pleasure swimming. 12 X50 on the min. 250 pull set | ||
Monday Apr 28 | ||
| Swimming 45:00 [3] 1 km (45:00 / km) | |
| light swimming just geting in the water.
| ||
Sunday Apr 27 | ||
| trail running 30:30 [3] 4.1 km (7:26 / km) +150m 6:17 / km | |
| Did a trail run on MTB trail.
| ||
| Mt Biking 36:58 [3] 7.96 km (4:39 / km) | |
| did two loops of JB Mtb lop trails.
| ||
Friday Apr 25 | ||
| running 48:30 [3] 8.2 km (5:55 / km) +50m 5:44 / km | |
| shoes: saucony targon 4 | ||
| night road run around house | ||
Wednesday Apr 23 | ||
| cycling 56:09 [3] 26.1 km (2:09 / km) +50m 2:08 / km | |
| Bike path ride | ||
Tuesday Apr 22 | ||
| running 34:01 [2] 5.85 km (5:49 / km) | |
| Light easy run in the dark | ||
| cycling 33:57 [3] 5.8 km (5:51 / km) +40m 5:39 / km | |
| shoes: saucony targon 4 | ||
| Run around house | ||
Sunday Apr 20 | ||
| Mt Biking 25:03 [3] 4 km (6:16 / km) | |
| first MTB of the year at JB, trails were still very slick, and stickey. | ||
| trail running 41:00 [3] 6.0 mi (6:50 / mi) | |
| NOt a fast run, but a good fun run, not pushing anything. | ||
Saturday Apr 19 | ||
| Swimming 1:00:00 [3] 2.4 km (25:00 / km) | |
| should be the last day of medley type workouts before base and spring cycle starts up
250 wr 3X 100 +30sec vert kick 4X25 shooters 6X50 working on turnes + some cats and dogs 50 fl 25br 25 fr 50bk 25 br 25 fr 50 br 25 fl 25 fr 300 pull | ||
Wednesday Apr 16 | ||
| Swimming 1:00:00 [3] 2.6 km (23:05 / km) | |
| This swim was a very mixed set, but fun:
350 wr 4X75 kicking 4X50 drills all fly type 15 sec rest on all below 300 Fr 4x75 fr, bk,Fr 200 fr 4X50 fr, br, fr, br 2 X 100 fr 4X 25 Fl, Bk, BR, Fr 100 fr 4X25 Fr, br, bk, fl 200 cool down | ||
| cycling 51:00 [3] 15.5 mi (3:17 / mi) | |
| Light side wind, good ride, nice pace, but tired after noon swim. Bike path had several people. Nice cadance of >100 | ||
Monday Apr 14 | ||
| Swimming tempo 1:00:00 [3] 2 km (30:00 / km) | |
| 300
150,75, 50, 25 4X50 200, pull 300, sw 200 hand paddles, 200, 3x50 50 cool | ||
| cycling 47:54 [2] 20 km (2:24 / km) | |
| A nice little roll east out and back on the bike path.
Kept cadance at >90, more like 100. | ||
Sunday Apr 13 | ||
| trail running 41:32 [2] 3.6 mi (11:32 / mi) +110m 6:33 / km | |
| Today was Snickers 1st, birthday so I tok her for a run; but she tapered off and needs to be run more to keep a faster pace.
very wet and muddy. | ||
Friday Apr 11 | ||
| Swimming tempo 1:00:00 [4] 1.8 mi (33:20 / mi) | |
| This was a shorter length pratice, but lots of intensity. And several all-out shorter sprints, 25's, 50's, nothing more than 100 sprint this day. | ||
Wednesday Apr 9 | ||
| Swimming 1:00:00 [4] 2.3 km (26:05 / km) | |
| AHOP, still in taper sets.
Missed most of warmup 100 warmup 4X75 kick, 25 back fly/br 20 free on back, 25 fast on back: 20SR 6x50 decending some thind I forget, 100 easy 6X 100 decending 100 coold down | ||
| cycling 45:17 [3] 12.4 mi (3:38 / mi) | |
| Took bike path from Carrol HS west to downtown, much nicer ride than east more up and down and curves, buta few long waite roads to cross. | ||
Tuesday Apr 8 | ||
| core/strength 30:00 [2] | |
| rhr:43 slept:7.0 | ||
| Did the K-State core workout. | ||
Monday Apr 7 | ||
| Swimming tempo 1:00:00 [4] | |
| Back to swimming today, Most of the team are going to states so AHOP is doing a quick taper, them get ready for National, and Tri.
350 wr 6 X50 kick sets. then 4X75 200 drills freez/rewind. 4 X 50 at 500 pace -5 2X 100 at 500 -2 100 easy 4 X 75 at | ||
| cycling 49:00 [2] 20.5 km (2:23 / km) +40m 2:22 / km | |
| Had time while ALex was at track, jumped on bike path and did a Mod roll out to Exnia, and back. | ||
Friday Apr 4 | ||
| Event: Flying Pig XII | ||
| orienteering 1:00:00 [3] *** | |
| Great day in the woods, two very bad mistakes that were very costly about 12min total. I need to do more O, skills are dropping, fitness felt good lots of energy. wet and lots of mud. | ||
Red - Short Pig/WRE - Splits | ||
Tuesday Apr 1 | ||
| running 46:24 [3] 8.16 km (5:41 / km) +80m 5:25 / km | |
| slept:56.0 shoes: saucony targon 4 | ||
| Nice run tweeked right foot, ran through, should be good wiht ice and advil | ||