Run - 0.4 hours - 06/16/2011
1500 continuous + 40 pushups
Workout:
- Type: Run
- Date: 06/16/2011
- Time: 13:15:00
- Total Time: 00:24:40.00
- Calories: 80
- Distance: 0.88 miles
- Average Pace: 28:02.24/mile
Filed under: Uncategorized
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Gym -> Home
With ST dropping off the bikes for her weekend trip to the mountains, I was left with the option of trying to catch the shuttle downtown to the med school and walking home from there or running home. After failing to find a reliable summer shuttle schedule I took off with suit, googles and phone in hand. Fortunately most of the way home was shaded if not dry. Kept an even pace, maybe a little less than 6M but don’t have a GPS so just estimating based on old routes.
Workout:
- Type: Run
- Date: 06/14/2011
- Time: 17:00:00
- Total Time: 00:42:30.00
- Calories: 740
- Distance: 6 miles
- Average Pace: 7:05.03/mile
Filed under: Run
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Slower but steady
Just an easy swim set today. My splits were much slower than they have been recently but consistently around where they typically are (1:30-1:35/100m) so I can’t really complain. Even the “opening” 100 was slower than usual (1:25) but I think it’s the right side of my stroke that’s breaking up my rhythm. Some stretching will probably help even some of it out.
5×200 @ 3:45 (~3:10/200m)
5×100 @ 2:00 (~1:32/100m)
10×50 @ 1:00 (~:42/50m)
100 back + 100 kick
Just gotta keep putting time in the pool.
Workout:
- Type: Swim
- Date: 06/14/2011
- Time: 16:00:00
- Total Time: 00:40:00.00
- Calories: 413
- Distance: 2,250 m
- Average Pace: 1:46.52/100m
Filed under: Swim
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Anniversary Run
It’s my wedding anniversary today and even though I was on call last night in the ICU, I still managed to get in a decent workout. My right quad/hamstring was really tight and I couldn’t quite get into a groove. However, my upper body felt relaxed and I didn’t have any issues with my foot, so I’ll take it as a victory.
W/U to the track: ~3M @ 22:40
8×400 with 1′ standing rest: 80.5, 78.4, 77.8, 76.7, 77.9, 77.9, 78.5, 74.3
C/D home: ~3M @ 23:44
The goal is to get down to the low 70’s by the end of August. Which gives me about 12 wks or 2 training cycles to see an improvement. Also of note, I did some stretching at the end for ~15′ which I’m hoping to incorporate on a more regular basis. Small changes make big differences sometimes. Peace
Workout:
- Type: Run
- Date: 06/13/2011
- Time: 17:30:00
- Total Time: 1:04:30.00
- Calories: 1040
- Distance: 8.2 miles
- Average Pace: 7:51.82/mile
Filed under: Run
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Ft Pike and Back
After getting out the house a little late and missing the group, ST and I pushed it out towards Ft Pike before seeing the group heading back just before the turn-around. We had a bit of a headwind on the way out, so it didn’t make it any easier to try and hold the wheels of the group heading back in. Put in about 20 fast miles with speeds between 23-28 mph which was just fine by me. Only had 3 water bottles on the ride though and really should be averaging a full 24oz/hr in this heat we’ve been having (90’s). I felt it towards the end as the group broke up over the last 10 miles. Nutrition wise, the double peanut butter and jelly sandwiches did the trick but I think I need to bring at least one more source (honey stingers?) as a back up. Yes, one of the bottles was cytomax so there were some liquid calories as well, but definitely not enough to keep me positive or close the gap. All in all, two surprising performances on back to back weekends with the century last weekend and 82 today.
Workout:
- Type: Cycle
- Date: 06/12/2011
- Time: 06:30:00
- Total Time: 4:27:31.00
- Calories: 4140
- Distance: 82 miles
- Average Speed: 18.39 mph
- Max Speed: 27 mph
Filed under: Cycle
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