Wednesday Aug 16 |
 | biking (road) 1:14:00 [4] 22.0 mi (3:21 / mi) | |
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| Pungo ride. woke up at 7:20, but managed to make it to fat frogs only about 5 minutes late. rode the first half at ~19-20 mph until i caught up with the group, then maintained the pace at about 18 mph although it felt much easier riding in the paceline. |
| swimming (pool) 30:00 [2] 1.4 km (21:26 / km) | |
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| 500 warm-up, 500 easy/moderate pace, 2x100 sprint, 200 cool down. didn't have much time to swim tonight, since i had to go back and study for my test tomorrow, but it felt good to stretch out my muscles a little. |
| strength/core 45:00 [2] | |
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| abs, arms, back and some legs at the base gym with olena before our swim. |
Tuesday Aug 15 |
| swimming (pool) 45:00 [3] 1.5 km (30:00 / km) | |
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| 500 warm-up, 500 moderate pace, 500 cool down. |
| swimming (pool) 10:15 [5] | |
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| 5x100 at 1:15 pace with 1 minute rest intervals |
| running (track) 1:15:00 [4] 5.0 mi (14:59 / mi) | |
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| tuesday night track workout with the final kick crew. 1 mile warm-up, 6x800 at 1/2 marathon pace (~9 min/mile) 1 mile cool down. quite warm tonight, but with a nice breeze. |
Monday Aug 14 |
| biking (stationary trainer) 45:00 [4] 15.0 mi (3:00 / mi) | |
| ahr:150 |
| had to bike at the gym since it was already getting dark by the time i got home. |
| running (tread mill and road) 10:00 [2] 1.1 mi (9:05 / mi) | |
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| easy jog to/from the gym. |
| running (treadmill) 15:00 [3] 1.7 mi (8:49 / mi) | |
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| since i was there anyway, figured i'd get a bit more of a run in before the gym closed. |
| strength/core 20:00 [3] | |
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| arms and abs today |