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Training Log Archive: ginger

In the 7 days ending Apr 6:

activity # timemileskm+m
  swimming2 2:15:00 2.17 3.5
  running2 1:44:23 9.6(10:52) 15.45(6:45) 180
  biking3 1:36:00 15.2 24.46
  Total5 5:35:23 26.97 43.41 180

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Friday Apr 5 #

swimming 45:00 [1]

Thursday Apr 4 #

running race (road) 27:23 [3] 3.1 mi (8:50 / mi)

Lunch time 5k on base. Perfect weather, and I'll have to check, but that might well be amongst my best 5k times, certainly in recent years. Finished second woman overall, too, which probably had more to do with the small field (only about a dozen women, and maybe 50-60 men) than any real athletic prowess on my part, but I felt strong and relaxed throughout the run, and never got passed by anyone, and my splits were really even, so maybe I am getting better at pacing, after all.

biking 56:00 [3] 15.2 mi (3:41 / mi)

Wind picked up substantially in the 4 hours between the 5k and when I left work, so I abandoned my thoughts of doing a double base loop and just did 1, plus a few miles.

Wednesday Apr 3 #

biking (Stationary trainer) 20:00 [1]

This was really closer to 45 minutes of me tinkering with my bike to see what I could fix in regards to fit on my own, but I got a little easy spinning in, too. I really need to bite the bullet and get the tri bike fitted properly. Seeing as Amanda is 3-4 inches shorter than me, and I feel like I remember her mentioning that she had gotten the stem switched out for a shorter one, that's probably a good place to start.

Monday Apr 1 #

swimming 1:30:00 intensity: (30:00 @1) + (20:00 @2) + (10:00 @3) + (20:00 @4) + (10:00 @5) 3.5 km (25:43 / km)

Fair bit of speed work tonight, so this really didn't feel like 3500. Started with 600 warm-up, then main set was 4x150 steady/fast at 2:30, 25, 25, 50 sprint with 20 seconds rest. 4x100 on 1:45, 25, 50, 25 sprint. 4x75 on 1:10, 50, 25, 25 sprint, 4x50 on :45, 4x25 sprint. Bonus set was 3x(4x25 sprint, 100 easy), first and third round were IM, second was free. 400 cool down. Feeling quite smoked by the end.

Sunday Mar 31 #

running (Trail) 1:17:00 [3] 6.5 mi (11:51 / mi) +180m 10:54 / mi

Rosaryville 10k. Weather was beautiful for the race, about 60, and the rain stopped just as we started. Trails were in pretty good shape, too, since we actually had a few dry days leading up to the weekend. The little bit of rain in the morning made for a few slick and muddy areas, but nothing too bad, and my Altra MTs were a good footwear choice. Did a bit of warm-up, and probably could have ditched my jacket in my car before the start, but for reasons that must have made sense to me at the time, I opted not to. Took the jacket off about 5-10 minutes in and tied it around my waist, but other than that, I finally felt like I was attired correctly for the weather and temperature (short sleeve shirt, knee-length tights, and a buff). Felt pretty good with my pacing, too, I settled in with a small group around a mile and a half or two miles in, and I think I passed more people than passed me during the second half. Think I came out somewhere in the middle of my age group, and only about 15 minutes back from the winner, so it seems like it wasn't a terribly fast course.

biking (Stationary trainer) 20:00 [1]

Easy spin to loosen up the legs.

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