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Training Log Archive: MWillis

In the 31 days ending Dec 31, 2009:

activity

time

miles

Swim

8:20:00

13.24

(37:46)

21.31

(23:28)

Run

7:47:55

59.1

(7:55)

95.11

(4:55)

Bike

4:21:00

77.0

(3:23)

123.92

(2:06)

Strength

2:20:00

Walk

2:10:00

7.5

(17:20)

12.07

(10:46)

Total

24:58:55

156.84

252.41

3:00

0:00

» now

Tuesday Dec 29, 2009 #

Run 1:24:25 [3] 11.2 mi (7:32 / mi)

Poplar Grove with Henry. Cool weather.

Monday Dec 28, 2009 #

Swim 1:00:00 [4] 1.48 mi (40:32 / mi)

(4) x 50 @ 1:00, (4) x 25 @ :45 DPS, (5) x (100@1:30, 75@1:15, 50@1:00 (sprint), 25@:45), (4) x 25@:45 kick, (4) x 25@:45 DPS, (5) x (75@1:15, 50@1:15(sprint), 25@:45), 100 c/d

Focus on DPS.

Saturday Dec 26, 2009 #

Swim 45:00 [3] 1.14 mi (39:28 / mi)

500 w/u, (6) x 50 @ 1:00, (5) x 200 @ 3:10, (4) x 25 NB @ :40, 100 c/d

Run 33:00 [4] 4.5 mi (7:20 / mi)

1 mile @ 7:53 w/u
3.25 @ 6:27
0.25 c/d

Thursday Dec 24, 2009 #

Swim 20:00 [3] 0.82 mi (24:23 / mi)

Straight swim, Westfield YMCA

Tuesday Dec 22, 2009 #

Walk 30:00 [1] 2.0 mi (15:00 / mi)

Run 1:15:00 [3] 8.0 mi (9:22 / mi)

Umstead Park, Company Mill Trail

Monday Dec 21, 2009 #

Swim 45:00 [4] 1.14 mi (39:28 / mi)

350 w/u, 10x100@1:30, 4x50@1:00 hypoxic, 4x25NB @ :40, 2x100@1:30, 150 drill / c/d

NC State, stroke video

Run 1:20:00 [3] 10.0 mi (8:00 / mi)

Umstead Park, Turkey Creek, Graylin loop
Ran hard up hills.

No watch or Garmin (time / pace is total guess).

Walk 20:00 [1] 1.0 mi (20:00 / mi)

Sunday Dec 20, 2009 #

Walk 20:00 [1] 1.0 mi (20:00 / mi)

Thursday Dec 17, 2009 #

Swim 1:15:00 [4] 1.85 mi (40:33 / mi)

700 w/u, 12 days X-Mas swim, IM work

Wednesday Dec 16, 2009 #

Bike 1:00:00 [4] 17.0 mi (3:32 / mi)

Trainer, CTS Sprint Drills DVD

Tuesday Dec 15, 2009 #

Bike 1:07:00 [3] 20.0 mi (3:21 / mi)

Trainer, 1 leg drills

Monday Dec 14, 2009 #

Swim 1:00:00 [4] 1.7 mi (35:18 / mi)

500 w/u, (4) x 50 @ 1:00, (10) x 100 @ 1:30, 50 ez, (3) x 200 @ 3:10, 50 ez, 400 P, (4) x 25 NB @ 0:45, 100 c/d

Sunday Dec 13, 2009 #

Run 35:30 [2] 4.25 mi (8:21 / mi)

Easy 4 miles (7:55 pace) with .25 mile walk c/d
Treadmill, 2%

Friday Dec 11, 2009 #

Strength (Core) 1:20:00 [3]

Core + abductor, aductor, hamstring curls, pull-ups

Thursday Dec 10, 2009 #

Swim 1:15:00 [2] 1.99 mi (37:41 / mi)

Long sets: 500 w/u, 1500, 1000, 400 pull, 100 c/d

Wednesday Dec 9, 2009 #

Bike 1:07:00 [3] 20.0 mi (3:21 / mi)

Trainer, steady with a couple of short intervals. Legs still feel tired.

Tuesday Dec 8, 2009 #

Swim 1:00:00 [4] 1.7 mi (35:18 / mi)

100 and 200 intervals

Monday Dec 7, 2009 #

Walk 1:00:00 [1] 3.5 mi (17:09 / mi)

Sunday Dec 6, 2009 #

Run 2:00:00 [3] 16.0 mi (7:30 / mi)

Race sim long run
Legs sore after

Swim 1:00:00 [3] 1.42 mi (42:16 / mi)

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