Thursday May 31 |
 | running 35:00 [3] 4.0 mi (8:44 / mi) +100m 5:03 / km | |
| shoes: adidas trail responce |
| Hot WSU run 90deg. hard. |
Wednesday May 30 |
| Swimming 1:10:00 [3] 1.5 mi (46:40 / mi) | |
| |
| five seasons 50m pool out side, grate water and lots of sun. Very nice. |
Sunday May 27 |
| Mt Biking 1:05:00 [2] 7.0 mi (9:16 / mi) +100m 5:31 / km | |
| |
| Grerat early morning ride with fog and sun shinning through the trees and no one else on the trails. It rained last night making the trail wet on the surface, but not enough t get a tires to grip hence, very slipery lots of breaking. Not the fastest that is could have been.
|
Friday May 25 |
| running 1:01:20 [3] 7.0 mi (8:46 / mi) +300m 4:48 / km | |
| shoes: adidas trail responce |
| John Briant trail long run started out slow and built to faster. Used cam-back and drank 1.1.5 L of water hot and humid 80+ deg and 70-80% RH |
Wednesday May 23 |
| cycling 1:05:00 [3] 20.45 mi (3:11 / mi) +200m 1:55 / km | |
| |
| 45 min commute to work
then 20 min ride afterwork/home.
Nice little ride. |
Tuesday May 22 |
| running (trail WSU) 40:00 [2] 4.0 mi (10:00 / mi) +100m 5:46 / km | |
| shoes: adidas trail responce |
| Started off slow, hot 86 deg, did some off trail then picked up pace. Would like to have run 15 min more. |
Monday May 21 |
| Swimming 55:00 [1] 1.25 mi (43:59 / mi) | |
| |
| Felt strong, but left sholder had pain, so I did not push it basicly did very easy free, and worked on arm position that Ann, wanted me to change. |
Sunday May 20 |
| orienteering race (Training O) 54:15 [4] 4 km (13:34 / km) +70m 12:28 / km | |
| shoes: Jalas |
| i used this as a little training O with family, had least 10min in mistakes, should have used trails vs. fighting through the honney-suckel where I just got tangled, dark green = hard fight |
Saturday May 19 |
| Swimming 1:05:00 [3] 1.8 mi (36:06 / mi) | |
| |
| solo workout, but same as team but added 200 pull at end.
|
Friday May 18 |
| running (trail running) 42:03 [3] 5.0 mi (8:25 / mi) +150m 4:47 / km | |
| shoes: adidas trail responce |
| WSU Fartlick, trail had open parts with rough covered trails whit slow running, and a little bushwacking. |
Wednesday May 16 |
| Swimming 1:10:00 [3] | |
| |
| 200 wr
4x75 k
4X50 Dr
4X400 @10secR/100
4X400 NR pace
4X300 E/F/E
4X300 E/P/F |
Monday May 14 |
| Swimming tempo 1:05:00 [4] 1.4 mi (46:25 / mi) | |
| rhr:42 slept:7.0 |
| pace sets with hard WM, 4X 75 kick(E,M,H), Drills 4X100 with 30 sec vert kick, 4x50 E, 4X50 Pace, 4X50 hard; repeat with 75s but last 25 of each all out.
|
Saturday May 12 |
| Mt Biking 1:03:00 [3] 12.0 mi (5:15 / mi) +150m 3:08 / km | |
| |
| Mt Biking at John Briant |
Thursday May 10 |
| running (trial) 35:08 [2] 4.0 mi (8:46 / mi) +100m 5:04 / km | |
| |
| WSU trail running, had to cut short. |
Wednesday May 9 |
| Swimming 1:03:00 [3] 1.3 mi (48:28 / mi) | |
| |
| 300 warm-up
4x75 kick
6x100
6x50
6X100 pull
4X50 pull 90% |
Tuesday May 8 |
| running tempo 30:30 [4] 5.5 km (5:33 / km) +20m 5:27 / km | |
| shoes: saucony targon 4 |
| FElt good to be running again felt good so I pushed it faster than antisapated. |
Monday May 7 |
| Swimming 1:05:00 [3] 1.4 mi (46:25 / mi) | |
| |
| nice pace set of 75s a nd 100s all free.
2200-2500 yds |
Friday May 4 |
| Swimming 1:05:00 [3] 1.4 mi (46:25 / mi) | |
| |
| Fast Fri.
|
Wednesday May 2 |
| Swimming long 1:08:00 [3] 1.4 mi (48:34 / mi) | |
| |
| Warm-up, Drills, Kick, Two timed 10min swim at 75, 80% sub AT, 520, and 535. new pace time for 100s at about 1:45-1:47/100 |