Training Log Archive: rheskethIn the 7 days ending Apr 14, 2014:
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Monday Apr 14, 2014 #
5 PM
Road Cycling 1:33:58 [3] 28.81 mi (3:16 / mi) +23m 3:15 / mi
Finally the group rides start with an excellent paceline to beat the wind. You only had to spend a few seconds in the lead and then drop back in the line.
Sunday Apr 13, 2014 #
8 AM
Orienteering 59:57 [3] 3.6 mi (16:40 / mi) +258m 13:38 / mi
Orienteering 15:49 [1] 1.29 mi (12:15 / mi) +75m 10:23 / mi
Saturday Apr 12, 2014 #
Event: West Point A-meet
9 AM
Orienteering 1:01:54 [3] 4.2 mi (14:45 / mi) +343m 11:46 / mi
Orienteering 17:53 [1] 1.14 mi (15:41 / mi) +147m 11:12 / mi
2 PM
Road Cycling 1:57:07 [3] 27.97 mi (4:11 / mi) +684m 3:53 / mi
Friday Apr 11, 2014 #
7 AM
Swim 36:23 [3] 1.22 mi (29:46 / mi)
1 200 200 4:05 zoomers
1 300 300 4:57 R/L & finger tip drills with big fins
2 200 400 3:38, 3:38 30 s rest
4 50 200 49, 50,49,51 on 1 minute
2 200 400 3:32,3:34,
4 50 200 47,50,51,51 on 1 minute
1 200 200 3:38
4 50 200 49,49 on 1 minute
1 50 50 0:00 cool down
2150 1.222
0:36:23 min
0:01:42 min/100yds
1 300 300 4:57 R/L & finger tip drills with big fins
2 200 400 3:38, 3:38 30 s rest
4 50 200 49, 50,49,51 on 1 minute
2 200 400 3:32,3:34,
4 50 200 47,50,51,51 on 1 minute
1 200 200 3:38
4 50 200 49,49 on 1 minute
1 50 50 0:00 cool down
2150 1.222
0:36:23 min
0:01:42 min/100yds
Thursday Apr 10, 2014 #
Swim 41:05 [3] 1.25 mi (32:52 / mi)
4 50 200 4:04 Warm Up
6 50 300 5:11 R/L and fingertip drills large fins
4 400 1600 7:40,7:26,7:28,7:17 4 x 400 60s rest
1 100 100 1:56 100 Easy
2200 1.250
0:41:05 min
0:01:52 min/100yds
6 50 300 5:11 R/L and fingertip drills large fins
4 400 1600 7:40,7:26,7:28,7:17 4 x 400 60s rest
1 100 100 1:56 100 Easy
2200 1.250
0:41:05 min
0:01:52 min/100yds
8 PM
Road Cycling 1:02:29 [3] 14.76 mi (4:14 / mi)
Wednesday Apr 9, 2014 #
2 PM
Road Cycling 2:44:14 [3] 46.14 mi (3:34 / mi) +40m 3:33 / mi
Windy Long Ride. Need to make up for not being able to do a long ride on the weekend because of the West Point meet.
Tuesday Apr 8, 2014 #
Swim 32:58 [3] 0.99 mi (33:10 / mi)
Swim Lesson
Warm Up
7 50 350 7:25 200 warmup
4 25 100 21,22,22,22, 4X25 rapid stroke then long - all hard
2 200 400 3:13,3:13 Set of 2 200yds then 4 50yds
4 50 200 46,49,50,49
2 200 400 3:14,3:17 Set of 2 200yds then 4 50yds
4 50 200 48,48,50,50
2 50 100 1:061:29
1750 0.994
0:32:58 hr:min:s
0:01:53 min/100yds
Warm Up
7 50 350 7:25 200 warmup
4 25 100 21,22,22,22, 4X25 rapid stroke then long - all hard
2 200 400 3:13,3:13 Set of 2 200yds then 4 50yds
4 50 200 46,49,50,49
2 200 400 3:14,3:17 Set of 2 200yds then 4 50yds
4 50 200 48,48,50,50
2 50 100 1:061:29
1750 0.994
0:32:58 hr:min:s
0:01:53 min/100yds
5 PM
Run 57:54 [3] 6.17 mi (9:23 / mi) +80m 9:01 / mi
Nice run with the dog - it could be her limit for heat at about 60°F