Training Log Archive: audentiaIn the 7 days ending Dec 9, 2007:
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Friday Dec 7, 2007 #
Swimming (AM EM swim) 1:15:00 [3] 2.56 mi (29:18 / mi)
slept:5.5
Too much wine last night...
Paul's workout this AM:
400 swim easy warm-up
10x50s (1 easy - 1 sprint) {on 1:00}
100 easy
9x100s (2 sprint - 1 easy) {on 2:00}
100 easy
400 pull (each 100 progressively faster) {go right into kick}
200 kick (each 50 progressively faster) {rest 1:00}
400 swim (above 100 sprint pace + 5 sec)
12x25s choice {on :31}
200 easy
3x200 on 3:00 (race pace)
400 easy
Paul's workout this AM:
400 swim easy warm-up
10x50s (1 easy - 1 sprint) {on 1:00}
100 easy
9x100s (2 sprint - 1 easy) {on 2:00}
100 easy
400 pull (each 100 progressively faster) {go right into kick}
200 kick (each 50 progressively faster) {rest 1:00}
400 swim (above 100 sprint pace + 5 sec)
12x25s choice {on :31}
200 easy
3x200 on 3:00 (race pace)
400 easy
Thursday Dec 6, 2007 #
Running (lunch run solo) 59:30 [2] 8.0 mi (7:26 / mi)
ahr:150 slept:7.5 shoes: ASICS Cumulus
Day after big snow fall, Matias bailed on the swim this AM, so I decided to sleep in!
Didn't feel that great on the run... still loads of snow on the streets and my ankles and right leg was sore from iceskating the night before :)
Didn't feel that great on the run... still loads of snow on the streets and my ankles and right leg was sore from iceskating the night before :)
Wednesday Dec 5, 2007 #
Swimming (AM EM swim) 1:10:00 [3] 2.27 mi (30:50 / mi)
slept:8.0
Phil's workout:
warm up
600 swim/100 kick
Main set:
6x50 on :45 (coming in :35)
4x100 on 1:30 (coming in 1:15)
4x200 on 3:00 (coming in 2:40)
4x100 on 1:30
6x50 on : 45
set2:
6x125 75 free/50 choice, rotate the 50
Cool down: 350
Total 4000yds
warm up
600 swim/100 kick
Main set:
6x50 on :45 (coming in :35)
4x100 on 1:30 (coming in 1:15)
4x200 on 3:00 (coming in 2:40)
4x100 on 1:30
6x50 on : 45
set2:
6x125 75 free/50 choice, rotate the 50
Cool down: 350
Total 4000yds
cycling (trainer workout) 45:00 [3] 15.0 mi (3:00 / mi)
Uphill grind on the trainer with xuxu before going iceskating!
Tuesday Dec 4, 2007 #
cycling (trainer workout) 1:30:00 [3] 30.0 mi (3:00 / mi)
slept:8.0
1:30h zn 2 with 32x (1min zn4 + 1min zn1) while watching American Flyers! :)
Monday Dec 3, 2007 #
Swimming (AM EM swim) 1:00:00 [1] 2.1 mi (28:34 / mi)
slept:6.75
EM swim with Phil, Martha, Kelzie and Erica.
Warm up:
400 choice/200 pull
200 (50 kick + 50LA + 50 kick + 50RA)
200 (50LA + 50RA + 50 catch up + 50 swim)
Main set:
10x50 descending 1-3 on :50
400 + 300 + 200 + 100 w/ :10 in between (descending)
10x50 descending 1-3 on :50
4x125 pull :10
Cool down:
200 relax
Total 3700yds
Warm up:
400 choice/200 pull
200 (50 kick + 50LA + 50 kick + 50RA)
200 (50LA + 50RA + 50 catch up + 50 swim)
Main set:
10x50 descending 1-3 on :50
400 + 300 + 200 + 100 w/ :10 in between (descending)
10x50 descending 1-3 on :50
4x125 pull :10
Cool down:
200 relax
Total 3700yds
Running (PM run with Bella) 45:47 [2] 6.1 mi (7:30 / mi)
slept:6.75 shoes: ASICS Cumulus
PM run with Bella @ 4:45pm. Chilly and very windy! 27mph