Mon - 6:15am swim. 6 laps x 3 + 4 laps fast. Each lap is really only 25 yards so this was about a 550 yard swim. Total time about 15:00* Will need to time next swim session.
6:30pm = 2.55 mile run with dogs. Took about 35:00 total. Had to run back to get poop bags
Tue - 6:15am Run = 6.51 mi/56:26/8:40 pace. Ran CH + canal to Riggs and back loop. Bottom of right foot tender but probably just b/c I haven't run in a while.
PM= Weights (Legs) 30:00
Wed - 6:00am Run = 4.5 mi/35:00. Gym Loop.
PM = RPM Bike = 1:00/12 miles approx.
Thu - 6:30am Weights = Upper 30:00. PM = rest
Fri - 6:30am Run 3.9 miles 33:00
PM - 6:00pm Swim = 25 lengths (6+4+4 speed & 11 easy 5min)
Sat - 18 mile Bike = 1:15:00. Extremely windy out, ok back. High of 21MPH, slow of 12MPH. Cardio felt real good, legs got a bit heavy
Sun - 6.32 Mile run/58:11/9:12 pace. Canal. Slow and easy run. Hot/80 degrees and sunny
Weekly totals = 11 w/outs (2 swim/2 weights/2 bike/5 run)
54 Miles/7:30:00 total time
Sat - LB
Sun - LR
Sunday, April 26, 2009
Sunday, January 25, 2009
January 12 - January 25
1/19 - 1/25 = 50 miles 7:12:00
1/12 - 1/18 = 38 miles 6:03:00
AZ Totals = 858 123:15:00
* PF Changs Half Marathon in 2:58:45 in there. Long run of the year (22 miles) at the end of 1/25 week.
1/12 - 1/18 = 38 miles 6:03:00
AZ Totals = 858 123:15:00
* PF Changs Half Marathon in 2:58:45 in there. Long run of the year (22 miles) at the end of 1/25 week.
Sunday, January 11, 2009
2009 First Full Week
1/5 - 1/11 = 46 miles 8:00:00
First full week of the year starting like crap. Ran just one day until Friday with severe throat and sinus infection. Got ZPak and ended up finishing with a great week.... 36 miles in the last 3 days! Ran 10 miler on Sat with Maggie & Bayley and didn't go so well. 10 miles on no fuel sucks!
Goal for Dutchman more like a 3:45 now. 2009 goal races.....
Lost Dutcham Marathon
Whiskey Row Marathon (Prescott, May)
Man Against Horse 50 or 25
JFK 50
* 5k's and others thown in there
Arizona totals
770 miles (670 training + 100 junk)
110 hours (4 and a half days)
First full week of the year starting like crap. Ran just one day until Friday with severe throat and sinus infection. Got ZPak and ended up finishing with a great week.... 36 miles in the last 3 days! Ran 10 miler on Sat with Maggie & Bayley and didn't go so well. 10 miles on no fuel sucks!
Goal for Dutchman more like a 3:45 now. 2009 goal races.....
Lost Dutcham Marathon
Whiskey Row Marathon (Prescott, May)
Man Against Horse 50 or 25
JFK 50
* 5k's and others thown in there
Arizona totals
770 miles (670 training + 100 junk)
110 hours (4 and a half days)
November 24 - January 4
Ran into a few weeks of very little running (Thanksgiving, Christmas, and getting very sick). Ran only 2 solid weeks and two weeks under 20 miles.
12/29 - 1/4 = 31 miles 4:18:00 (sick!)
12/22 - 12/28 = 17 miles 2:46:00 (Travel & Christmas week)
12/15 - 12/21 = 32 miles 4:29:00
12/8/ - 12/14 = 40 miles 5:30:00
12/1 - 12/7 = 52 miles 7:47:00 (longest week yet. 19 miler)
11/24 - 11/30 = 15 miles 2:30:00 (Thanksgiving week - rest)
6 week totals
187 miles (32 mile per week avg)
Total time = 27 hours 20 minutes
YTD Totals = 624 miles 92 hours
12/29 - 1/4 = 31 miles 4:18:00 (sick!)
12/22 - 12/28 = 17 miles 2:46:00 (Travel & Christmas week)
12/15 - 12/21 = 32 miles 4:29:00
12/8/ - 12/14 = 40 miles 5:30:00
12/1 - 12/7 = 52 miles 7:47:00 (longest week yet. 19 miler)
11/24 - 11/30 = 15 miles 2:30:00 (Thanksgiving week - rest)
6 week totals
187 miles (32 mile per week avg)
Total time = 27 hours 20 minutes
YTD Totals = 624 miles 92 hours
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