Short run this morning (6km), still waiting to find if I have a hernia vs a sports hernia, so I'm capping runs at around 8km max. Swam a short session during my son's lesson;


15 x 100 @ 1;30 - av 1:10 to 1:11
100 easy, 100 a little faster (but not a redline effort) in 1;07

1700 scm

long swim tomorrow hopefully

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

500 for time: 5:45 (~1:06/08/10/11/10) (snuck a peek at 75: :48 (oops))

Way to go Ken, another new PR for the season. But man you are swimming those 500tt's the painful way, looks like that last 200 had the piano chasing you.. Good job, you have 3 more weeks to hit it out of the park..(-;

Funny that I actually picked it up the last 100 (sorta). At the 400 I actually felt better than at the 300, and didn't fall apart.

Man, these meager seconds are hard to come by...

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"Go yell at an M&M"

Time to do a 400TT soon...

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

we used the term "volume" to describe our totals...

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

The only time I use that term, volume, is when I crank it up to 11.

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Hey Fishies,

I had to do some more business travel this week (Boston), so I haven't been to the pool since Monday. However, I've been able to keep up with BarryP's 6x/ week running plan during the week. So, for today I decided to make up for lost time and do my own version of an indoor triathlon.

Swim: Jumped in the pool and did 2,000 yards straight. Time 31:23

Bike: Showered, drove home and hopped on the CycleOps 2 fluid trainer and rode 24 miles. Time 1:26:00 (it's a trainer)

Run: Got off the bike and hit the treadmill for my 5 mile "BarryP 1x distance easy day run". Time 40:00.

Tomorrow, long run day.

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What I do: http://app.strava.com/athletes/345699

I didn't go the yardages I planned. The pool was too warm and I did 54 miles on the bike yesterday. (excuses, excuses)

1000 free
5x100 various kicks
200 IM for time - unfortunately one of the two clocks was going slow - guess which one I used. According to it, I did it in 1:50. Based on its speed compared to the other clock, I'm guessing I did a 2:38 or so, and that's really a wild guess.
5x100 on 1:20 - 1:09/:11/:09/:11/:12 (bleah)
3x100 various kick
2x200 on 3:00 - 2:25/:25
100 cool down

3000 scyardages

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

I ran 4 mi yesterday and am resting today.

Nice indoor tri to the poster 2 up !

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Fun and interesting, short and easy workout. February 1st @ http://ntcmastersswim.blogspot.com/

Warm-up: 200 Choice/100 Drill
8 x 25 @ :40-:50 (1-4 Strong Kick, 5-8 Swim Build)
6 x 50 @ :50-1:20 w/ Paddles only (25 STRONG!/25 easy)
4 x 75 @ 1:20-1:50 (25 FAST/25 Easy/25 FAST)
200 Pull Breathe every 3/5 by 50
Main Set:
2 x [100 FAST (on 2:10)/ 50 Easy
2x50 FAST (on 1:30)/ 50 Easy
4x25 FAST (on :50-1:00)/100 Easy]
Warm-down: 150 Choice

2450 SCY

I didn't go the yardages I planned. The pool was too warm and I did 54 miles on the bike yesterday. (excuses, excuses)

Nice job there Steve, but I did 55 miles yesterday!! And then did my first real recovery swim for an hour afterwards for my 1st 4 hour day in 4 years. Slept very well last night for sure..

Figured today I would continue and do another recovery swim, but I got sucked into a little harder than I planned, oh well. Going to the mountains for two weeks, so swimming might get a bit more dicey to do, good run and bike focus weeks I guess. todays swim;

3x(300/200/100/200kick) 1st two swim @ 1;30/1;25, last one pull @ 1;20- 300's- 4;06/3;54/3;38- 200's- 2;40/2;29/2;20- 100's- 1;17/1;11/1;06- kicks- 3;39/3;35/3;31
4x(2x50fly/50swim) @ 1;00 base- all flys 35's, free ;37+'s
500pull@ 6;15- 5;54- 200 kick @ 3;45, 100 swim down
3800SCY

Second of two trial days. Went 2:11 for the 200 free, and 12:45 for the 1000. Legs really started cramping bad on the 1000 for the last 100, split like a 1:27/1:28, which was a bit of a bummer.

Sunday morning SCM swim

600 swim
12x50 :55 (2 kick/swim by 25, 1 kick) 3 of each
6x100 1:30 2nd 50 over kick holding 1:10's

Pull
4x300 4:10 holding 3:35

16x25 :30 IM Order
200 Easy

3600

Followed by a short series of jump rope and core work. Wanted to get on the track in the field house but the women's softball team was having practice there so it was closed to anyone else who wanted to be down there. Hopefully we'll get more snow melt this week and I can run outside again.

2/6:

1000 w/u (~13:00)
500/2x250/400/2x200/300/2x150/200/2x100/100/2x50 on 1:30/100 base, 2xs hard (3:01/2:59, 2:20/2:23, 1:45/1:47, 1:09/1:10, :32/33)

4100scy, 59 minutes.

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"Go yell at an M&M"

Zip , zilch , zero and nada ;0) just ran today and went to nephews b-day party

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__________________________________________________
Official Polar Ambassador
http://www.google.com/...P7RiWyEVwpunlsc2JtQQ

Monday morning back in the pool after biking and running both Sat and Sun (57 and sunny yesterday, Biked 25M on the road)

2,800 scy

8x200's (my usual Monday)

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Proud Member of Chris McDonald's 2018 Big Sexy Race Team "That which doesn't kill me, will only make me stronger"
Blog-Twitter-Instagram-Race Reports - 2018 Races: IM Florida 70.3, IM Raleigh 70.3, IM 70.3 World Championships - South Africa, IM North Carolina 70.3

Ran 5.5 and walked 1 this morning. Was going to swim but left swimsuit in dorm room :-(

Probably just as well; 10 pg paper due this evening and I've only written 2 pages of it.

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Can't remember exactly but yesterday's was something like:

500 warm
300 kick
100 drill
100 easy free
5x100 free @ 1:15 on 2:00 (first 100 was a 1:10, without straining - getting my stroke back)
500 mix free/kick/drill
5x50 free @ :35 on 1:00
200 easy free
550 mix free/kick/drill

Thinking about either extending the x100 set out to 7-8 reps or maybe doing 5x100 twice and dropping the 5x50s. Would also like to work in some 200s at some point in the next couple weeks, maybe pushing myself with them @ 3:00, but I'm not ready for that yet.

at least your writing hand is getting a workout (oh jeeze just realized you're probably using your computer. Shows how old I am!!)

500 swim
5x150 on 2:00 (about 10 sec rest)
50/100/150/200 based on 1:00/50 alt 50 kick/50 free
100 cool down

Couldn't see the clock today, so no splits. I adapted my workout to another group closer to the clock.
They did 10x50 on the minute, I did the 150s
They did the ladder all free, I alternated with kicks

1850scyardages

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Kick workout this morning after running a 15K race Saturday and spinning 2hrs on Sunday.
~1000scy

So birthday season has started... (FYI I only have a sister)

Feb 6 (Niece - turned 3)
Feb 7(Niece - turning 9)
Feb 20 (Son - turning 4)
Mar 1 (me - turning 34)
Mar 30 (Niece - turning 5)
April 18 (Sister - turning 37)
April 30 (nephew - turning 14)
May 16 ( daughter - turning 1, brother in law turning 40)

I'm not counting my 2 aunts, wife's uncle or grandma as they are too far away to regularly attend their birthday.

So the point is I have to plan my training well so I'm not missing out.

I was hoping to swim longer on Sunday but felt that due to the travel time to my sisters I swam short and then did a spin class to maximize my time...

200 easy
1500 build by 500
Av pace for 500s
1 - 1:16
2 - 1:14
3 - 1:12
18:30

1700 scm

My total volmue for the week was not too bad as I got 3 short swims instead of my usual 1 or 2 short / 1 long.

Swim meet yesterday (9 events)
500 free, 100 IM, 100 Fly, 100 free, 200 medley (breastroke), 100 breast, 200 free relay mixed, 200 free relay men, 200 medley mixed

Not many people were at the meet due to weather/superbowl so the meet went really fast. A lot of hurting yesterday.

I just did the same lunch time workout as last Monday:

1 x 500yds @ 7:20
5 x 200yds @ 2:49,:55,:54,:50,:55,:53 (:10RI)
1 x 500yds @ 7:21

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What I do: http://app.strava.com/athletes/345699

FInished and handed in!

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Congrats. Now get back in the water.

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What I do: http://app.strava.com/athletes/345699