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  1. easy easy day

    by , June 9th, 2012 at 07:24 PM (Mixing it up this year)
    My kids had a Y meet today. Hot pool, outdoors, no blocks.

    I just swam a quick loosen up swim.

    500 free
    500 kick every 3rd 25 fast w/fins
    200 torque drill w/paddles

    Total 1200 meters
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  2. Friday June 9th

    At home with Susan.

    Warm-up (1200)
    200 swim
    4 x 50 @ 1:15 IM order
    4 x 100 @ 1:50 50 catchup / 50 swim
    4 x 50 @ 1:00 IM order
    2 x 100 @ 1:40 gentle descend

    Set I (700 set / 1900 total)
    3 x 50 @ :50 dolphin kick with mono fin on stomach
    8 x 25 @ :40 flutter kick with board, odds easy, evens AFAP
    8 x 25 @ :45 underwater SDK w/fins
    3 x 50 @ :50 dolphin kick with mono fin on back

    Set II (1000 set / 2900 total)
    1 x 500 pull with buoy and paddles, strong pace, went 6:14
    5 x 100 @ 1:30, swim descend

    Wrap-up (300 / 3100)
    2 x 50 @ 1:30 hypoxic (managed no breaths on either)
    100 easy

    ** 3100 **

    ************************************

    Kicking with the mono fin is getting a bit easier, although I sometimes really move through the water and sometimes feel like a complete lummox and wonder what the hell I am doing. My feet still cramp quickly when using it, I wonder if it is because they can't flex or stretch because of the rigidity of the blade? In any case, I tried doing some "regular" kicking between short sets of MF kicking today and didn't cramp. I will continue this as I increase the distance kicked.

    The second set was meant to be 20 x 100 on intervals descending from 1:30 to 1:20 (which is only possible on a good day), but neither of us was feeling great in the water and Susan is doing an open water race this weekend so that set got filed away for the future.
    Categories
    Swim Workouts
  3. Sat., June 9

    by , June 9th, 2012 at 04:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    4:00 VK (flutter, breast & dolphin)

    Speed/Power Sets:

    -- Didn't use fins on any of this. The right side of my foot was bothering me.

    5 x (:30 VK + :30 rest)
    -- held 10 lb dive brick
    -- 3 dolphin, 1 breast, 1 flutter (hardest)
    -- this wasn't easy!
    100 EZ

    4 x 50 torque drills w/agility paddles @ 1:30
    50 EZ

    1 x 50 AFAP backstroke from a push
    -- 29 low, 16 & 17 SDK per 25
    -- didn't want to go from blocks b/c I was worried about cramping
    100 EZ

    10 x 50 burst to 15 m + cruise @ 1:15
    -- 5 dolphin kick w/board, 5 fast hand drills
    masters minute

    10 x 25 burst to 15 m + cruise @ 1:00
    -- did dolphin kick on back, 15-16 SDK
    -- heart rate was elevated the whole time b/c I was UW 15 meters each time
    100 EZ

    8 x 25 torque drill w/agility paddles & parachute @ 1:10
    -- first time I've tried this with a parachute, kinda liked it as a drill for explosiveness and power for fly

    8 x 25 breast pull w/parachute & paddles @ 1:00

    100 EZ

    Total: 2650 + VK


    +++++++++++++++++++++++++++++

    I was thrilled that the pool wasn't crowded today! Usually weekends are a disaster, but perhaps the summer weather has everyone outdoors. I enjoyed the workout too. Well, perhaps not the VK with the dive brick.

    I'm pretty booked tomorrow so that will be my off day. Hope to get in a stretch though. Off to do RC exercises now.
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  4. Saturday 6/9/12

    Saturday 6/9

    AM only LCM

    5x200 swim

    3x100 @ 1:40 pull w/ buoy 75 dps/25 0 breath FR
    4x100 @ 1:40 75 dps/25 build to fast
    4x50 @ 1:00 4 breaths/3 breaths/2 breaths/1 breath by 50
    6x50 @ :55 25 fast/25 EZ

    2x150 pull w/ buoy + paddles @ 2:30 strong
    2x100 pull w/ buoy 25 scull/75 dps

    Total: 2700
    Categories
    Swim Workouts
  5. 06.09.12 - Saturday workout

    by , June 9th, 2012 at 01:24 PM (Pete's swim blog)
    Swam solo today after assistant refereeing a U14 soccer match. Fortunately, the match was dominated by one team and there wasn't a lot of running required on my part.

    400 Warm up

    6 x 50 - :50 IM Order, no free twice
    1:00 Break
    5 times through:
    * 100 IM - 1:20
    * 100 Free - 1:30 (recovery)
    50 Easy

    3 x 100 Pull - 1:20
    2 x 100 Pull - 1:15
    1 x 100 Pull - 1:10
    2 x 100 Pull - 1:15
    3 x 100 Pull - 1:20
    50 Easy

    12 Times through:
    * 50 Kick - 1:00 (IM Order x 3)
    * 50 Stroke - :50 (IM Order x 3)
    50 Easy

    200 IM - 2:45
    200 Pull - 3:00
    200 IM - 2:45
    200 Pull - 3:00
    200 IM - 2:45
    Came in about 2:48 on the first two. Made 2:44 on the last one. I was pretty tired at this point.

    200 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  6. Saturday, 6/9/12

    by , June 9th, 2012 at 12:58 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (600)
    10 min choice
    - Did 200 swim, 200 kick, 200 pull, back and free

    Set #1 (400)
    8 x 50 burst + cruise/1:10
    --4 speed play, 4 dolphin kick UW
    - on 1-4 did fly-back-free-fly,
    - on 5-8 alternated kick on belly and kick on back

    Set #2 (1600)
    4 x through:

    25 AFAP + 25 EZ/1:30
    50 @ 100 pace/1:30
    100 @ 200 pace, rest as needed
    200 EZ/5:00

    No times for AFAP 25
    1 = back
    - 50 @ 100 pace - went :41
    - 100 @ 200 pace - went 1:30

    2 = free
    - 50 @ 100 pace - went :36
    - 100 @ 200 pace - went 1:18

    3 = back w/fins
    - 50 @ 100 pace - went :36
    - 100 @ 200 pace - went 1:20

    4 = free w/fins
    - 50 @ 100 pace - went :33
    - 100 @ 200 pace - went 1:11

    Set #3 (300)
    2 x 150/2:30 (50 scull- 50 kick - 50 swim)

    1 x 100 EZ Warm down

    Total: 2900 meters
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  7. Sat Sprint

    by , June 9th, 2012 at 11:39 AM (The Labours of SwimStud)
    Outdoor pool was closed due to the swim meet today so I did a sprint workout inside.

    Warm Up

    600 EZ FR
    4 x 25 DPS Shooters on :40
    4 x 25 Paddle Pull on :30
    4 x 25 Burst n Cruz on :40
    1 x 100 EZ

    Speed-3 rounds on 10:00
    2 x 25 w/chute 1:30
    1 x 50 AFAP
    1 x 200 EZ
    Rest to 10:00
    Did FR, BR, FL. Fly with a chute is difficult! Def pulled my hips down more...but if I can learn to compensate that I think it will make my Fly way better.

    Cool
    300 FR/BK by 50
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  8. Friday, June 8, 2012 5:00am & 5:30pm

    by , June 8th, 2012 at 10:22 PM (Fast Food Makes for Fast Swimming!)
    Morning Swim:

    I only did maybeeeee 1000 yards this morning. It was more of a meet 'n greet with the masters team since I haven't been with them all week due to work obligations. After swimming all week at the YMCA pool, the high school pool felt unusually cool to me.

    Highlights of the swim: sitting on the bottom of the deep section of the pool watching others swim, blowing bubble rings, backstroke start things with fast dolphin kicking to 15M, very slow freestyle drills with the team, a few fast 25s Free. Sounds like a sprint workout to me.

    --------------------------------------

    P.M. "Real" Workout

    I was going to go to the Y tonight for an easy couple thousand, but those plans changed pretty quick. When I got there, there was a fellow masters swimmer with his 12 year old daughter in the lap lanes getting ready to start up a few sets. Had to join up with them, to actually have a cohesive group swimming in the lap lane.

    100 EZ warmup

    5 x 200 Free @ 3:00 (started at 2:20, came down to 2:17s feeling good with DPS)

    4 x 75 Kick w/ board (25 each dolphin, flutter, breast)

    8 x 125 IM extra 25 Free @ 2:15 (went 1:35s to start, #6 1:32, #7 1:30, #8 1:24)

    Felt good with this, and I was outta there!

    ------------------------

    2400 Yards (3400 for the day)


    Swim meet tomorrow in Spokane, Long Course Meters...outside...been raining in eastern Washington all week...should be fun.
    50/100 Free, 50/100 Back, and the best: 200 Fly

    I'm only doing these first 4 events to finish my attempt at my new LMSC age group records. Normally I wouldn't waste my time with these events in LCM, but for records...I guess so.
    The 200 Fly is in there so I can call it a swim meet.

    That Guy will be there, and me, and maybe another 25 to 30 people. Should be a good one!

    Updated June 8th, 2012 at 10:28 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  9. Friday 06/08/12

    by , June 8th, 2012 at 04:50 PM (Workout Swimmer)
    Interesting day today, to say the least. Kitty was hit by a car last night - and while trying to help her, in her pain she bit me several times - deeply. In our concern for her - I forgot to take my contacts out before I went to sleep, got up multiple times in the night to check on her (we knew something was wrong with her leg - but since she is 18 years old, we weren't sure she would even survive the night) and then forgot to turn on the alarm again to wake up for morning practice. Big mistake - I could have used the endorphins from a good long workout.
    Anyway, spent the morning at the vets - took kitty in & found she has a broken pelvis, but her legs are fine & no internal bleeding - however her temp was only 91.9 (usual temp for a cat is 102). She gets to be hospitalized for a couple of days (at this time her temp has risen to 97.9 on IV fluids & warming blankets) to stabilize. Meanwhile Emma, the dog, was expected at the groomers. Got her there & went back to swim with the lunch bunch at 11:30. Not a very large showing, and they usually do less than 3000 in a workout - understandable since most of them are lucky to have an hour they can spend in the pool on a work day.
    After swimming, went to the doctor myself for tetanus shot & antibiotics for myself, as 80% of all cat bites apparently get infected. Oh goodie. But I DO have 17 puncture wounds, two on my right thumb muscle, the rest on my right thigh & shin.
    Picked dog up from the groomers, came home, received call from the vet saying kitty was doing better, collapsed & decided we're having pancakes for dinner.
    So, the great workout today was actually sort of a hodge podge. Rod called the first two things, I called the last two.

    12 x 50 on :50 & 1:00; swim, stroke, kick
    9 x 75 on 1:10, 1:00, and :50 (ha HA! - meaning I did a bloomin' flip turn cuz I came IN on the :50!)
    easy 75
    3 x 200 P on 3:00 (came in around 3:32)
    4 x 150, swim/kick/swim by 50's
    100 easy
    Total: 2650 SCY

    I think I'll worry about swimming more next week, and worry about kitty this weekend. We're hoping she survives the weekend - I suppose since she survived the night, and is starting to stabilize her temperature, that she's most likely off the critical list. $800 later. . . I maybe should look into pet insurance.
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  10. Friday, 6/8/12

    by , June 8th, 2012 at 04:25 PM (A comfort swimmer's guide to easy swimming)
    SCM, with swim buddy

    HIT Week 23, Workout #5 (modified)

    Warm up
    400 choice - 100 Free/100 Back/...
    2 x 100 (50 drill + 50 kick)/10sr
    2 x 50 free (25 DPS + 25 build)/10sr

    Main Set
    3 x (10 x 50)/1:30
    round 1 = back
    round 2 = kick dolphin on back w/fins
    round 3 = free

    1 = EZ
    2 = 85% - back =44, kick = 43, free = 40
    3 = 85% - back =43, kick = 44, free = 41
    4 = EZ
    5 = EZ
    6 = 95% - back =40, kick = 39, free = 37
    7 = 95% - back =41, kick = 40, free = 37
    8 = EZ
    9 = EZ
    10 = AFAP 100% - back =38, kick = 35, free = 34

    50 EZ between rounds

    Warm down
    200 EZ kick

    Total: 2500 meters
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  11. Friday, June 8

    by , June 8th, 2012 at 03:28 PM (The FAF AFAP Digest)
    Swim/LCM w/ Julie & Susan:

    Made it out to Rockville for a LCM swim. Because it's been sunny & 70 here, the water was an inviting 78 degrees. So nice!

    Warm up:

    600 various

    5 x 100
    -- 25 UW on the first length
    -- some drilling and 200ish pace work

    Speed Sets:

    -- Even distance swimmer Julie did some AFAP efforts here!

    8 x 50 @ ample rest to chat with Susan
    1-4 = burst to approx 20 m + cruise
    5 = back @ 100 pace
    6 = EZ
    7 = back @ 100 pace
    8 = EZ

    100 EZ

    1 x AFAP 100 back w/fins
    -- went 1:04
    -- Julie said I was "all over the place," which I was and which is why competing outside is silly for backstrokers.
    -- I'm also veering off to the left somewhat, I think, because of my injured/weaker left shoulder. I noticed this on my 50 (er, 52 yard) back vid from Nats

    150 EZ

    1 x AFAP 50 fly w/fins
    -- went 27
    -- two timers both got :27

    100 EZ

    Total: 2000


    ++++++++++++++++++++++++++++

    I really wanted to do another AFAP 50, but I had to run off to an event at Lil Fort's school. Still, I was pleased with those two timed efforts. The 100 back felt really solid. I didn't feel like I was dying and didn't loaf the first 50. I want to do a couple more of these next week since I'll be swimming the 100 back at Nats (as a split in the 200). Current WR/NR is 1:13.55. That could be tough. Susan estimates 5 seconds from SCM to LCM. And the tech suit ban seems to effect me much more in LCM than short course.

    I would like to get in a swim this weekend. Hope the lanes won't be overwhelmed with noodlers and lap swimmers.

    I'm getting very excited about all the swimming coming up -- Worlds, OTs, Masters Nats, Olympics.

    Updated June 8th, 2012 at 05:51 PM by The Fortress

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  12. FAST Fri June 8th 2012

    by , June 8th, 2012 at 02:10 PM (Ande's Swimming Blog)
    FAST Fri June 8th 2012

    Today's blog marks my 1000th blog here at USMS blogs.

    though I wrote more earlier blogs at: [ame="http://www.usms.org/forums/showthread.php?t=4298"]my old blog[/ame] from March 23rd 2005 to Fri Sep 19th 2008

    I've entered the 1000+ blogosphere also shared here with:

    The FAF AFAP Digest
    The Fortress 1,147

    Tom's Training and Competition Escapades
    tjrpatt 1,077

    Of Swimming Bondage
    pwb 1,072

    Learning to Sprint again
    Donna 1,068

    aztimm's training blog
    aztimm 1,001

    Here's the list ordered by # of posts

    Today I woke up 5 min earlier to arrive on time.

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:03ish
    swam with Tyler, Todd, Jim, Larry, Mike & Marcio

    Nats are 4 weeks away,
    1 more week of hard work & weight loss,
    3 weeks of rest, taper & CPP
    entered:
    2 & 4 IM, 50 fr, br, & bk; & 100 fr
    Just found out we might have a scheduling issue with my daughters move back to Lubbock, so we need to figure that out.


    Warm Up (LCM)
    assigned 4 1 4 1 4 1 stop at 6;28
    did 1000+

    Main Set (LCM)

    10 x 100 fr on 3:00
    dove em all
    started at 1:10, did a few 68's most were 66 & 7's, last was 1:05 on last

    800 smooth

    8 x 100 in 4 rounds of (100 fast / 100 easy) on 4:00
    went 68, 67, 66, 64

    doesn't seem like much but it was pretty exhausting

    400 done 50 k 50 1 arm drill

    10 x 100 on 1:20
    made em

    400

    assigned 20 x 50
    (with any equipment you choose, fins, paddles, buoy)
    I put on a cap.
    odds on 40
    evens on 35
    couldn't make it
    skipped a 100 at 400 & 700

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated June 11th, 2012 at 11:37 AM by ande

    Categories
    Swim Workouts
  13. Workout 06/08/12:

    by , June 8th, 2012 at 01:49 PM (Maple Syrup with a Side of Chlorine)
    200 FR/100 BK/100 IM drill

    300 FR (50 DPS/50 FAST)

    3 x 100

    100 FR/100 kick

    150 FR/100 kick

    250 Sharky* <-- Train ride over

    1 x Noah's Ark

    200 stroke loosen and out

    (Tri Train/Rec/2400yds/50 min)
    ---------------------------------------

    I made it to the pool this morning before the "Triathlete Train" started on it's trek, so I was encouraged to play the role of Engine #9. Jill gave the workout after each distance, and we alternated with speed and also kicking. *What's a Sharky? Swim 25 with a kickboard between your legs (looks like you grew a dorsal fin) and then kick with it back - we were told to sprint the kick and use the pull as recovery. (I'll add this over to my glossary at some point). I tossed in a Ark at the end for good measure since I had some time.

    I hope to get into the water at some point this weekend, but it looks doubtful. We have plans to go to the drive-ins tonight (http://hathawaysdrive-in.com/), Emma has her Senior Ball on Saturday, and basketball Sunday, all after my work days. Enjoy your weekend, everyone! Travel mercies and a special "Swim Fast" to all you Worlds swimmers
    Categories
    Swim Workouts
  14. Friday, June 8 2012

    by , June 8th, 2012 at 01:36 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Air temp 84, pool at 78, water clarity 100%
    Partly cloudy with intermittant sunshine

    Warmp Up
    200 FR - desc by 50, 1-4

    *Set 1*
    1x5000 FR Swim for time

    Time: 1:08:56

    1. 13:50
    2. 13:45
    3. 13:49
    4. 13:52
    5. 13:40


    200 EZ

    Comments
    • This swim was better than expected and I was pleased with the results, particularly the last 1000 holding a 1:22/100 pace. It was my best effort I could do today by myself as the last 200 took all my focus to hold on.
    • I have not done a straight 5000/5K pool swim since early April or late March, not including the Miramar Masters 5K on 4/29. Previously in January, February, and March I was doing 5000 yard straight swims about 2-3 times a week. Today I wanted see if I still could make a good effort, and was fortunate that a FGCU college student/swimmer offered to get my splits.
    • I was also inspired in part by an article I recently re-read again by Wayne Goldsmith "The Top Ten Technique Tips for Every Swimmer". I was able to keep refreshing my stroke and tempo maintaining momentum thinking about "soft hands and feel", "relaxed, calm" strokes, " the power circle (power on - power off)", and "tall, long, strong".
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -06/11/12

    by , June 8th, 2012 at 01:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    2 X 150 2:45
    4 X 100 1:45
    2 X 250 4:15

    SCY
    1 X 200 kick 4:30
    8 X 50 kick 1:10
    1 x 100 swim

    3 X 100 IM 1:45
    4 X 50-1 of each- 1:00
    Two rounds

    5 X 100 free 2:15
    #2 and # 5 @100%

    WARM DOWN: 4 X 50 easy 1;00

    4000 Y/M
    Categories
    Swim Workouts
  16. 06.08.12 - Friday workout #09

    by , June 8th, 2012 at 08:52 AM (Pete's swim blog)
    Swam w/ Dave. Did distance stuff today. Getting over my cold finally. Feeling a bit better.

    SCY

    400 Warm up

    400 Free - 6:00
    Dave and I raced this one. He dropped me early but I managed to catch up with 75 yards to go. Finish was too close to call but we went around 4:45. That gave us a 1:15 break before:
    5 Times through:
    * 50 Fly - :45
    * 50 Kick - 1:00
    * 50 Back - :50
    * 50 Kick - 1:00
    * 50 Breast - :55
    50 Easy

    25 Easy (Started opposite side of the pool from Dave in the same lane)
    400 Free - 5:40 (4:55)
    400 Free - 5:20 (4:55)
    400 Free - 5:00 (4:55)
    25 Easy
    We pretty much "raced" to the black line in the middle of the pool. Once we were done, we both came to the conclusion that the line was not in the middle of the pool. Every time I swam through the shallow end, I'd get ahead and then fall back behind in the deep end. After 1200 yards of this, I started getting the idea that either Dave was messing with my head by varying his speed or something was amiss with the black line. Turns out there are a couple posts that mark the true midpoint of the pool and the black line marks the inflection point where the pool gets deeper faster.

    3:00 Break
    500 Timed (5:57)
    My goal was to beat 6:00. I should be happy with 5:57 but I wasn't. It just felt like I was going a lot faster and I should have been around 5:50.

    200 Cool down

    (4050 Total)

    Updated June 8th, 2012 at 10:39 AM by pmccoy

    Categories
    Swim Workouts
  17. long distance day

    by , June 8th, 2012 at 08:15 AM (Mixing it up this year)
    Well, since the sixth event was not dropped I have a 1500 to do so I figured I had better train a little distance.

    500 free
    500 kick w/ fins
    1500 free w/ paddles & bouy dropped bouy for last 200 and went 23:28. Not bad, right at my entry time.
    2x50 from block 15 m breakouts
    400 drills ez

    Total 3000 meters
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  18. long distance day

    by , June 8th, 2012 at 08:13 AM (Mixing it up this year)
    Well, since the sixth event was not dropped I have a 1500 to do so I figured I had better train a little distance.

    500 free
    500 kick w/ fins
    1500 free w/ paddles & bouy dropped bouy for last 200 and went 23:28. Not bad, right at my entry time.
    2x50 from block 15 m breakouts
    400 drills ez

    Total 3000 meters
    Categories
    Uncategorized
  19. Thursday, June 7, 2012 6:00pm

    by , June 7th, 2012 at 10:19 PM (Fast Food Makes for Fast Swimming!)
    Went in for a quick swim tonight, which became even quicker when my left hamstring cramped really quick as I pushed off the wall during one of my 100s kick. OUCHY!

    Other news...cherry season is here now in Washington. We are the first packing plant to be running cherries in the state of Washington. All this means is that I can't wait for cherries to be done. The only thing good about this time of year is the paycheck, and even that isn't too spectacular. My swimming will possibly go into semi-hibernation for the season, at least till the end of August. But with my mother in law not working this summer, I may still get the opportunity to get to the pool now and then.

    Workout:

    6 x 100 Free @ 1:20 (1:06-1:09s)
    5 x 100 Free Pull @ 1:20 (1:05-1:07s)
    4 x 100 Kick w/ board @ :20 rest
    The 2nd one is where I cramped...probably from going pretty intense with almost no warmup prior.
    3 x 100 Fly (75 Drill, 25 Swim) @ :30 rest
    2 x 100 Back @ :30 rest
    1 x 100 Breast

    ----------------------
    2100 Yards

    Might as well cut it short with that. Once I cramp, it's usually game over as far as anything intense afterward, and I'm not one to do a bunch of "easy" swimming. Plus I'll be able to swim in the morning tomorrow which is a nice bonus this time of year.
  20. Swin N Spin

    by , June 7th, 2012 at 08:36 PM (Elise's Fitness Fun)
    Tuesday morning hit the pool for a swim workout and followed it with a spin on the Schwinn Spinner bike. Did a long warm-up as I am not a morning person. Workout went as follows:

    Warm-up:
    100 swim, 100 kick,300 pull
    2 x 200 dolphin kick on back with fins
    1 x 100 back pull with paddles

    Sets:
    4 x 75 with fins on 1:45 - 25 drill/25 kick/25 swim - odds were fly and evens were back

    3 x 200 - 100 pull/100 kick - odds were free, #2 was back

    100 easy

    Followed immediately with 30 min spin on stationary bike. Sweated buckets!

    Wednesday
    Active rest - walked 1 mile with dog

    Thursday
    30 minute sprint run/walk with dog - 2 minute warm-up walk and then alternated 3 minute run with 2 minute walk. Once I had done about a mile, I really pushed it and sprinted the runs. Got 2.5 miles done in 25:17(this includes the 2 minute warm-up walk). Walked another 5 minutes.

    Followed run with a 30 minute ride on my bike. Love biking in my neighborhood - very few cars and I know where the dogss are. Did 8.25 miles, averaging 16.3 mph. Average HR was 152.

    Updated June 7th, 2012 at 08:50 PM by elise526

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