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Training Log Archive: MWillis

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  Swim9 9:20:00 16.48(33:59) 26.51(21:07)
  Run3 2:28:25 19.66(7:33) 31.64(4:41)
  Total11 11:48:25 36.14(19:36) 58.15(12:11)

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Friday Apr 15, 2011 #

6 AM

Run (Hills) 50:00 [3] 6.25 mi (8:00 / mi)
shoes: Saucony Triumph 7

Hills downtown.
55deg / Sunny / Clear
Foot hurt before run even started. Hurts more after :(

Wednesday Apr 13, 2011 #

Swim long 1:30:00 [3] 3.41 mi (26:24 / mi)
shoes: Speedo Air Seal

1000 w/u, 3000, (3) x [500 pull, 100 kick], 200 back c/d
Hot Pool 86deg

Tuesday Apr 12, 2011 #

Swim 1:00:00 [3] 1.7 mi (35:18 / mi)
shoes: Speedo Air Seal

500 w/u, (4) x 50 @ 1:00, 100-200-300-400-400-300-200-100 @ 1:30-1:45 base / pull every other, (2) x 50 @ :55, 200 back c/d
Hot Pool 84deg
Tired / sluggish today

Monday Apr 11, 2011 #

Swim 1:30:00 [3] 1.88 mi (48:00 / mi)
shoes: Speedo Air Seal

500 w/u, (8) x 25 @ :25, (2) x [300 pull @ 4:30, 150 @ 2:15, 100 @ 1:20, 50 @ :40, 50 @ 2:00], 600 pull, (4) x 75 @ 1:30 (odds kick-drill-swim; evens fly-back-free), (2) x 150 @ 2:45 (50 free, 50 stroke, 50 free), 100 back c/d

Friday Apr 8, 2011 #

6 AM

Run (Hills) 52:00 [3] 7.04 mi (7:23 / mi)
shoes: Saucony Triumph 7

Downtown hills w/ Triclub and Roadrunners.
53deg / Sunny / Lt Breeze
Heel stiff
8 AM

Swim 50:00 [3] 1.42 mi (35:13 / mi)
shoes: Speedo Air Seal

500 w/u, (4) x 50 @ 1:00, (10) x 100 @ 1:35, 400 pull, (6) x 50 @ :55, 100 c/d

Thursday Apr 7, 2011 #

Swim long 1:00:00 [3] 2.39 mi (25:06 / mi)
shoes: Speedo Air Seal

1000 w/u, 2000, 1000 pull, 200 back c/d

Wednesday Apr 6, 2011 #

Swim 1:00:00 [3] 1.7 mi (35:18 / mi)
shoes: Speedo Air Seal

500 w/u, (6) x 50 @ 1:00, (5) x 200 @ 3:30, 800 pull, 400 (last 200 back).
Hot Pool - 87deg

Monday Apr 4, 2011 #

Swim 50:00 [3] 1.7 mi (29:25 / mi)
shoes: Speedo Air Seal

500 w/u, (4) x 50 @ :55, (10) x 100 @ 1:35, (6) x 200 @ 3:20 (pull odds), 100 c/d

Sunday Apr 3, 2011 #

Swim 40:00 [3] 1.14 mi (35:05 / mi)
shoes: Speedo Air Seal

500 w/u, (4) x 50 @ 1:00, (7) x 100 @ 1:40 (all 1:18 or faster), 500 pull, 100 back.
Sore from remodeling kitchen yesterday.

Friday Apr 1, 2011 #

Run (Hills) 46:25 [3] 6.37 mi (7:17 / mi)
shoes: Saucony Triumph 7

Pavement, downtown hills w/ CB.
50deg / cloudy / calm

Swim (Masters) 1:00:00 [3] 1.14 mi (52:37 / mi)
shoes: Speedo Air Seal

(3) x 250 w/u, (8) x 50 @ 1:00 IM, (8) x 25 @ :40 IM, 25 ez, 100 @ 200 pace off blocks, 200 race pace off blocks (2:25), (2) x 50 race pace off blocks, 25 ez, (4) x 50 @ 1:00.
Not psyched with Air Seal Goggles off blocks.

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