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Archive for June, 2007

Change of plans/ workout update

Tuesday, June 19th, 2007

The plan of a long ride on Sunday was derailed somewhat.  On account of unfavorable weather, I did a swim/bike/run workout:


10x400m long course meters on 6:00 (first 5 swim, second 5 pull with paddles)…average time 5:20-5:30 for first 5,….5:10-5:20 for second.


3hr30min bike trainer workout in HR1, building into HR2 for last 45min

Transition Run:

50min,…felt smooth.  Happy with effort and day overall.

Yesterday was swim/long run day.  I was really happy my legs/hips felt quite strong over the timed 2hr20min run.

The swim was:

400m swim on 6:00

300m swim 4:15, 3×75 free/back/free on 1:20

300m swim 4:15, 3×45 back/free/back on 1:20

1km of kicking (can’t remember set)

10x75m band only (50m on :50, 25m on :40)

6x200m on 3:00 (holding 2:30-2:35)

14×25 fly on :40

cool down


work day today,…tomorrow I play!

Saturday, June 16th, 2007

Can’t wait to hit the mountains!!!!  Long ride/transition-run tomorrow!


Hit the pool

Friday, June 15th, 2007

Great swim this morning was had by all:

2x[300 on 4:15, 2×150 on 2:15, 200 on 2:50, 2×100 on 1:25, 2×50 on :55] second time through drop all pace times by 10sec with fins

4×100 band only, 2x100swim, 4×100 band only all on 1:40

kick set: 300, 2×100, 4×50 on 1:00 pace per 50m

2×400 pull with paddles on 5:20

cool down

work a couple hours….

…back to a run with drills after work.