Training Log Archive: IronDave62In the 7 days ending Jan 16, 2011:
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Wednesday Jan 12, 2011 #
Run (Easy) 30:00 [4] 3.12 mi (9:37 / mi)
ahr:131 max:136 slept:4.5 weight:174lbs shoes: Brooks Beast
Work is crazy this week. Coming in early, working late. Only had time for an easy 30.
Tuesday Jan 11, 2011 #
6 AM
Swim (SCAQ) 1:00 [3]
slept:5.0 weight:174lbs
2700 meters (in pool)
Warm Up (500)
4x100 (every 4th lap=stroke)
2x50 kick
Transition set (400/900)
16x25
odds EZ free=15 sec rest
evens stroke or drill fast @ :05 sec rest
Main set (1750/2650)
Repeat 5X
3x50 pace @ rest =5 sec (75% effort)
1x25 ez @ rest = 20 sec
1x150 fast @ rest = 5 sec (Push the 150's)
1x25 ez @ rest =30 sec
Warm down 50 stretch
Warm Up (500)
4x100 (every 4th lap=stroke)
2x50 kick
Transition set (400/900)
16x25
odds EZ free=15 sec rest
evens stroke or drill fast @ :05 sec rest
Main set (1750/2650)
Repeat 5X
3x50 pace @ rest =5 sec (75% effort)
1x25 ez @ rest = 20 sec
1x150 fast @ rest = 5 sec (Push the 150's)
1x25 ez @ rest =30 sec
Warm down 50 stretch
Monday Jan 10, 2011 #
1 PM
Run 1:00:44 [3] 5.86 mi (10:22 / mi)
ahr:124 max:133 slept:6.0 weight:175lbs
Avg Minutes per mile: 9.54; Max Minutes per mile: 8.35
NUTRITION: 16 oz water + 1 NUUN tab
NUTRITION: 16 oz water + 1 NUUN tab