Friday, April 29, 2011

An hour of core followed by a snack. 1:11 for 15.5k averaging a 4:35 pace. Feeling really good about running today. Ate a doughnut before core. Gona try a doughnut before my long run on Sunday.

NOTE: I used runningmap and an internet pace calculator and the clock because my Garmin was outa batteries

Thursday, April 28, 2011

Better workout today. Swam 3000 meters. 600 warm up, 3 x 800 at a steady race pace - ish. I really don't know, I gota get a watch as I cant see the clock.

Wednesday, April 27, 2011

Shitty run today, 10k took me an hour. Shouldnt drink 2 cups of coffee.

Tuesday, April 26, 2011

2.5 hours today. 1:10 run, real slow. 5:45 pace. 12k.
1:20 in the pool 3600 yards (3290m).
warm up 200 choice, 200 pull with paddles
main 3 x 300 fast (race pace), 3 x 500 steady (kinda just below race pace)
2 x 200 paddle
2 x 200 pull

Monday, April 25, 2011

Monday, write off!
Yesterday ran 45k. 4:07 averaged a 5:30 pace. I don't know what I'm going to be able to get done today. Need to study for my last final mostly. Need to do something because I've passed the big x on the calender and that means to buckle down and get ready for Edmonton ITU.

Friday, April 22, 2011

Yesterday, an hour on the bike on the morning. Later on, 8k at about 4:30 pace followed by another hour on the bike.

Today, 15k averaged 5:10 pace. Had to stretch halfway. Something funky on the inside of my lower right leg.

Wednesday, April 20, 2011

Oh boy! An hour(ish) on the bike with 4 x 4 min intervals at 300, 320, 350, 350 watts. Random wattage. Then 15k run after some lunch and baking at 1:09:30 for a 4:38 pace. Boosh! No where near as tired when I did the same thing on Sat, April 16.

Tuesday, April 19, 2011

Yesterday, rode for the first time outside. My bike is very dirty. Rode through many many puddles. Swam for an hour today, going to have to put lots of time on tomorrow to catch up.

Sunday, April 17, 2011

Ran 40k today. 3:45ish total just under 5:40 which was good. Felt great except that my foot started to hurt at 33 - 35k. I was close to home so I changed shoes and that helped a little bit. I may not run 14k in flats for a while. I stopped at the Room for a Clif Bar at 22k which really pulled me through. Legs feel good, lungs don't feel over worked it was a good day.

Saturday, April 16, 2011

Did an hour on the bike with 4 x 4 min at 300 watts. Ran 10k, so so tired. Core last night and 40k tommorrow.

Wednesday, April 13, 2011

Ran 6 x 1km at threshold. Went down like this. I don't know if I should do more...
  1. 4:10
  2. 3:59
  3. 3:53
  4. 3:54
  5. 3:55
  6. 3:47

Tuesday, April 12, 2011

Ran 15.1k averaged a 4:44 pace for a 1:11:42. Feeling really really good. Finished my last exam for the time being. Spring is here pretty much. What a good day. Ran without headphones for the first time in a while. Its nice sometimes without music. Running as the sun sets through the river valley is a beautiful site and its almost sad that there was no one else around. So quiet.

Monday, April 11, 2011

Ran a steady 9k today, no swimming, have to study. Didn't make scones unfortunately.

Sunday, April 10, 2011

33.5 k LSD run. Icy bath. Making scones.

Saturday, April 9, 2011

Yesterday ran for an hour and got about 2500 yards in the pool. Also 45 min of core work. ITU SYDNEY TODAY

Thursday, April 7, 2011

2 hours in the revving room. Making banana bread, nuff said.

Wednesday, April 6, 2011

Good day! Sooo sunny! Did 6x1k intervals on about a 4:05 pace. 19.7k, no water, no food. That makes me happy. Timed my food perfectly today. Rice rice rice.

Tuesday, April 5, 2011

Ran 12k in 1:10 at 5:50 average. Excuses are had to stop twice to get rocks out of my shoes and traverse a large puddle twice. But excuses are for pussies. Going to do some yoga and rolling.

Monday, April 4, 2011

Swam 4100 yards or 3750 meters. There was a 2000 yard pyramid in there as well with steady / fast intervals.

Sunday, April 3, 2011

Just under 1:30 for 16k with 4 hill intervals and the last 5.9k on 4:45 pace time. Working, then another run, then homework, then watching the last episode of Mad Men for a while.

Friday, April 1, 2011

45 min of core tonight followed by 1.5 in the pool. Lots of kicking and drills.
It is a quarter to two in the morning. Why am I still up?