Training Log Archive: OL

In the 1 days ending Jan 6, 2013:

activity

time

miles

Run - outside

46:31

4.69

(9:55)

7.55

(6:10)

Swim - pool

45:00

1.3

(34:29)

2.1

(21:26)

Total

1:31:31

6.0

(15:16)

9.65

(9:29)

averages - sleep:8 weight:173lbs

1:31

0:00

10 AM

Run - outside 46:31 [3] 7.55 km (6:10 / km) +47m 5:59 / km
ahr:139 max:148 slept:8.0 weight:173lbs shoes: Gel Nimbus 13 (#2) Asics

-Supposed to be a hill run / tempo / hill run
-ran outside and it was bad footing.
-I was really tired too.

7 PM

Swim - pool (FREE DRILL) 45:00 [2] 2.1 km (21:26 / km)

Prescribed free drills (fist, scull, pulling, catch up)

-my back kick is weak.
-rotator cuff muscles are weak as well.