Saturday Jul 29 |
 | running race (road) 28:04 [3] 3.1 mi (9:03 / mi) vdot: 33.3 | |
| slept:4.0 |
| 5k race through the Norfolk botanical gardens with a group from the squadron. felt a lot harder than it should have-could be the lack of sleep, or maybe my body is just getting tired. |
Friday Jul 28 |
| swimming (pool) 1:00:00 [4] 2.5 km (24:00 / km) | |
| ahr:140 max:160 |
| warm up, 10x100 @ 1:30 pace, 30 sec rest between each, stroke drills, cool down. |
| strength/core 15:00 [3] | |
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Wednesday Jul 26 |
| biking (road) 1:20:00 [2] 22.0 mi (3:38 / mi) | |
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| easy pungo ride w/ joe and john and the rest of the fat frogs crew. nice morning, felt good to get the kinks out of my legs from yesterday. |
| swimming (pool) 1:30:00 [3] 4.2 km (21:26 / km) | |
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| swimming at the base pool with Olena. warm-up, 200m, 400m, 600m, 800m pyramid, cool down. |
Tuesday Jul 25 |
| swimming (pool) 1:00:00 [2] 3 km (20:00 / km) | |
| ahr:120 |
| swimming at the VB rec center pool. water temp was borderline obnoxiously warm-by the end it felt like i was swimming through bath water. |
| running (track) 43:00 [3] 5.0 mi (8:36 / mi) | |
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| track workout with the final kick group. 1 mile warm-up, 800m, 1000m, 1200m, 1000m, 800m at 1/2 marathon pace (2 min rest) followed by a 1 mile warm down. warm and humid, but with a nice breeze. |
Sunday Jul 23 |
| biking (road) 2:20:00 [4] 43.0 mi (3:14 / mi) | |
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| pungo ride out to the store and back the long way. kept up with the tba race team as long as possible, but fell off the pace when they got upwards of 25mph. still, not bad for only road riding for about a month now. |