Sunday, September 30th

Cycling: Endurance Miles
01:30:00

Saturday, September 29th

Endurance Run
01:20:00

Steady State Intervals:
2 x 15 min with 10 min recovery




Clcik here for stats

Friday, September 28th

Rest Day

Thursday, September 27th

Endurance Run
00:45:00

Wednesday, September 26th

Cycling: Endurance Miles
00:50:00 (on trainer)

Running: Endurance Miles
00:30:00

Tuesday, September 25th

EnduranceSwim
2200 Meters

• 400 WU
• 8x50 drill (25 finger tip dra/ s5 swim free, 25 fists/ 25 swim free)
• 7x200 on the 4:45 intervals

Monday, September 24th

EnduranceRun
02:40:00

• Run-Pickups Intervals: 16 x : 00:00:30
• Recovery: 00:07:00

Click here for stats

Felt okay. Legs were spent by end of run. Not feeling 100% recovered from Vineman.

Sunday, September 23rd

Cycling: Endurance Miles
01:30:00

Saturday, September 22nd

Rest Day (Holiday)

Friday, September 21st

Rest Day

Thursday, September 20th

A.M. Endurance Run
00:45:00

Noon Swim 1500M (easy)

Wednesday, September 19th

Cycling: Endurance Miles
1:00:00

Tuesday, September 18th

a.m. Endurance Run
00:50:00
2x 00:15:00 SS interval w/10 min recovery


noon Swim 2850M
400 w/u
8 x 50 drill
Main set: 50, 100, 150, 200, 250, 300, 250, 200, 150
50 cool down

Monday, September 17th

Endurance Run
00:30:00

Sunday, September 16th

Cycling: Endurance Miles
01:30:00
RHR = 54

Up To Date

I've caught up. Everything here is up to date as of Saturday, September 15th. I also went back and added maps and links to times, cadence, etc. for Vineman (to see it you may have to go into the August archived posts and click on August 4th or click on this link Vineman Post).

Saturday, September 15th

Endurance Run
01:50:00

• Run Pick-Ups
• 12 x 00:00:30 w/ 7 min recovery

CLICK TO SEE RUN STATS

Catching Up

Friday, September 14th
Rest Day

Thursday, September 13th
a.m. run 00:50:00
noon: swim 2850M

• 400 WU
• Drills: 8x50- 25 kick/25 free build
• Main Set: 8x50 25 kick/ 25free r:10,
• 400 free swim r:20,
• 3x75 25 kick/ 50 free r:15,
• 300 free swim r:20,
• 4x50 25 kick/ 25f ree r:10,
• 200 free swim r:20,
• 4x25 free sprint at LT r:10,
• 100 free swim
• 200 CD

[note: pool too crowded for backstroke so I substituted kick]

Wednesday, September 12th
cycle 00:52:00


Tuesday, September 11th
a.m. run 00:51:00
noon: swim 1800 m easy (still hot outside)


Monday, September 10th
run 00:30:00


Sunday, September 9th
run: 01:30:00
CLICK HERE FOR RUN STATS

Saturday, September 8th
cycle: 02:04:00
easy ride with friend


View Larger Map


Friday, September 7th
Rest Day (allergist appointment BP 112/70)


Thursday, September 6th
a.m. run: 00:51:00
noon: swim 2600 M

• 300 WU- easy
• 6x75 r:15 drill
• Main set 4x300 r:30
• Kick- 5x50 r:10
• Pull- 5x50 r:15
• 50 Cool down

Wednesday, September 5th
cycle: 01:00:00

Tuesday, September 4th
a.m. run 00:58:00
noon swim 1500M (Heat wave. Decided to take advantage of University's swimming pool)

Monday, September 3rd
run 00:30:00


Sunday, September 2nd
run 1:15:00
CLICK HERE FOR RUN STATS

Saturday, September 1st
cycle 02:05:42

Friday, August 31st
Rest Day

Thursday, August 30th
skipped

Wednesday, August 29th
cycle 00:50:00

Tuesday, August 28th
run 00:50:00

Monday, August 27th
cycle 01:25:00

Sunday, August 26th
Travel Day to Long Beach

Saturday, August 25th
run 00:53:00
Chicago

View Larger Map

Friday, August 24th
run 00:37:00:00
Chicago

View Larger Map

Thursday, August 23rd
Rest Day

Wednesday, August 22nd
run 00:37:00
Chicago

Tuesday, August 21st
run 00:50:00
Chicago

Monday, August 20th
travel day to Chicago

Sunday, August 19th
bike 01:25:00
run 00:10:00
Brick

Saturday, August 18th
run 00:45:00