The rest of the week ending 4/19/09

Thu
Run Bike Run on the normal tuesday brick course, Hines was not flooded where is was the day before.
Run 3.1 miles 25:15
Bike 22.0 miles 1:03
Run 6.2 miles 48:46, ran faster on the second 5K. I felt good

Fri
Swim at Livonia Rec center
2000 yards
10X200 on 3:30
Not really hard, came in 2:55 to 3:00 most of the time. Last 200 was a cool down

Bike on Hines, planned a moderately quick ride which turned into a warm up and 30 min TT with a friend in pursuit. I won the sprint points but couldn't hold off the finish points :)
22.2 miles 1:06:55

Sat
Swim with FAST
3300 yards in about 1:15
Hard sets of 100 mixed up with other stuff.

Run, Bike at Island Lake
Planned on doing a Gordo Brick but I was unable to do the second run. I was so thirsty and tired that I stopped earlier than planned.
Run 45 min 5.44 miles
Bike 45.5 miles 2:11
It was a good day, like usual I learned a bit about myself with this workout.

Sun
Run long
16.1 miles in 2:13:44
75 min easy/mod
20 min at 7:50
10 min easy/mod
20 min at 7:40
Finish easy/mod
Felt good for the whole run, I started conservative since I knew I would be running fast on the way back. 8 miles in 1:09 and the last 8.1 in 1:04:44.

The rest of the week

Fri
Swim 3200 yards with LALA/FAST

Sat
Swim 3800 yards with FAST
Run 11 miles on the Poto in 1:33
--A bit chilly out there, I had planned to bike then run but decided to just run a little longer.

Sun
Bike 1:16
15 min warm up
10X3 min hard ~2 min easy
cool down
Run 1:00
Moderate pace out then MP on the way back

Saturday Swim and Run

Swim with FAST at Schoolcraft
4000 yards
500 warm up
5X200 on 3:15
100 easy
200 moderate
5X100 on 1:40
100 easy
100 moderate
2X250 as 100 Free, 75 breast, 50 back, 25 fly but I swam all free cuz I hate off-stroke stuff
300 kick as
8x50 weird breathing stuff
100 cool down
200 post cool down cuz I wanted to make it an even 4000

Run on Hines drive
8 miles 1:07:xx, it started raining at then end but I made it back before it came down too hard

Saturday

Swim with FAST sat morning
4100 yards
600 warm up
6X50 on :50
Ladder with :15 rest between distances
50,100,150,200,250,250,200,150,100,50
Then some stupid stroke stuff that I decided to swim free that was:
6X150 on 3:00 so I worked on some technique
8X75 as 25 kick on back 50 free stretched out
200 cool down

Bike on trainer for 50 minutes, I was not really inspired :(

Run 4 miles on Hines drive in the snow storm. I got a new pair of trail shoes that I figured I would start breaking in. It was really snowy :)

Saturday

Swim 1:20 at Schoolcraft. We got in the pool late cuz the lifeguard was not on time and didn't finish the workout. This is from memory.

WU 500
5X100 on 1:40
6X50 Kick on 1:10
5X200 on 3:15
2X100 IM
2X50 on 1:00 fly/free
2X100 IM
2X50 on 1:05 back/free
2X100 IM
2X50 on 1:05 breast/free
20X25 as sprint, no breather over, technique, underwater (we got 6 of these done :P )
CD 100

Bike on Trainer 1:00

Sat swim + bike + run

WU 300 swim 200 reverse IM
MS
4X225 pull on 4:00
100 IM on 2:00
4X125 on 2:00 decending 1-4
100 IM on 2:00
4X50 on 1:00 25 hard 25 moderate
100 IM
12X25 (1st half half, 2nd half hard, no breather)
3X75 on 1:25
3X75 on 1:20
3X75 on 1:15
3X75 on 1:10
CD 200
Post CD 200

4000 yards

Bike 1:30 on trainer...that was as much as I could handle.

Run 42 min 5.1 miles on Hines drive