Triple, Thursday, Jan. 22
by, January 22nd, 2009 at 06:10 PM (1906 Views)
Worked all morning, but had the afternoon clear until 4:30 -- a rarity. Took advantage and did a triple -- run, weights, swim.
First, went on a 5 mile trail run. I haven't been running since Dec. 25. Very unusual for me, but the cold weather has just turned me off. Today, it broke 40 and was sunny.
Drove to the Rec Center and lifted weights for 25-30 minutes. (see, Q, ). Intended to go swimming there, but forgot my swimsuit. Argh. Had to drive home to get it and go swimming in the hot gym pool instead. Ripped off and remixed a set that Chris did yesterday.
700 variety swim, kick, drill
10 x 25 UW fly spin drill w/MF
4 x 100 IM @ 2:10, broken at the 50 for 10 seconds (used this to get the heart rate up)
4 x 50 back @ 1:10, @ 200 pace
2 x 200 dolphin kick @ 4:00 w/board & MF, break at 50 for 10 seconds
(went 32, 32, 33, 34 on both 200s. these hurt. had to do a 50 EZ after)
4 x 50 fly @ 1:10, @ 200 pace
(went 32s with fins)
4 x 100 back @ 2:10 w/ fins, broken at the 50 for 10 seconds
(went 35-36 for first 3 and 34-35 on last one)
(ran out of time for the last set of 4 x 50s)
Total: 3000 meters