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Training Log Archive: peppa

In the 7 days ending Sep 5, 2010:

activity # timemileskm+ft
  SWIM3 2:40:00 0.71 1.14
  RUN2 1:07:48 7.7(8:48) 12.39(5:28) 160
  CYCLING/SPIN1 1:00:00 18.0(18.0/h) 28.97(29.0/h)
  STRENGTH1 35:00
  Total5 5:22:48 26.41 42.5 160
averages - sleep:8

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Sunday Sep 5, 2010 #

RUN (back bay) 42:48 [3] 5.0 mi (8:34 / mi) +160ft 8:18 / mi
ahr:169 max:177 slept:8.0 shoes: Salomon XA Pro 3D Ultra

wanted to get out there early in the morning but didn't make it until much later. tried to keep under 9min/mile. it wasn't easy.

mile 1 - 8.35min/mile, 148ahr
mile 2 - 8.54, 169
mile 3 - 8.44, 169
mile 4 - 8.14, 171
mile 5 - 8.12, 172

SWIM (YMCA) 40:00 [3]

swam until they closed the pool at 4:30p. did not keep track of distance. concentrated on improving kick and flip turns. did IK over and over again, tried to breathe on alternating 3 sec and 5 sec.

Friday Sep 3, 2010 #

SWIM (masters @ the Y) 1:00:00 [3]
slept:8.0

i made it through another session and it wasn't bad this time. i was able to keep up and not blow out like last time. i was mentally ready today, put my game face on, and got tough. i came a little early, warmed up, and it helped a lot. i also rested on thursday, which helped too. i don't want to skip other workouts in order to keep up in swimming so i need to come up with a plan.

i have to admit, yes, coach craig is tough, but he's good, and i'm learning. i'm going to stick with it, one session at a time and we'll see how things go.

i tried to concentrate on the task at hand and didn't bother to keep count of laps today, not sure how far we swam, etc...

i did remember a lot of what he said in regards to form, and catching water, and holding water, etc... but what i remember most was that he wanted us to work in this order:

skills - intensity - density - volume

up to now, i was going straight from skills to volume. i'm going to stick with his plan. i like the sound of it.

Wednesday Sep 1, 2010 #

SWIM (masters @ the Y) 1:00:00 [3] 0.71 mi (1:24:29 / mi)

to be honest, i was apprehensive to go to masters this morning. i heard coach craig was tough and i didn't think i had what it took mentally and physically to be there. the rumor wasn't a myth after all. he was tough and he's not going anywhere for a while. he will be our coach for the entire Vanguard swim season, which equates to march of next year (he is currently Vanguard's head coach and the swim team will be training with us until their season is over).

since i began masters 5 months ago, i concentrated on going long, rather than fast. coach craig was all about going long AND fast. throughout the entire session in the pool today, all i could think was, "just hang in there, survive it, finish it, and you don't have to come back, you can swim on your own, until march, then you can start masters again..." But as i was driving home and had time to review what we did in practice, i decided to give it another try, this friday. on friday, i will be mentally ready, since i know now what to expect. and hopefully, with the mental toughness, i will swim stronger.

so, to recap today's session, all we did was KICK. yep, that was it, imaginary kickboard the entire time, no use of arms allowed.

4x100 - imaginary kickboard with open turns
4x100 - imaginary kickboard with flip turns
2x100 - sidekick
10x25 - all out fast kick, with 5 sec rest in between
--------
1250y

note: coach craig wants me to put in more time to practice fast and furious kicks outside of masters.

Tuesday Aug 31, 2010 #

RUN (24hr metro) 25:00 [3] 2.7 mi (9:16 / mi)

tempo run - 10min warm up, 3 x (3min FAST pace and 2min SLOW). hope to do this again with more reps. this was a hard run. upper body and abs were very sore from yesterday's workout.

CYCLING/SPIN (24hr metro) 1:00:00 [3] 18.0 mi (18.0 mph)

hung in there and got it done. need to stretch, body was sore.

Monday Aug 30, 2010 #

STRENGTH (home) 35:00 [3]

upper body and core workout using weights and ball. haven't done this in a while and arms were definitely weaker than before.

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