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aztimm's training blog

Weekend 0121-01222012 workouts

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by , January 23rd, 2012 at 12:25 AM (74 Views)
I normally do a somewhat relaxing (as relaxing as can be) walk with Holly (the dog) on Saturday mornings. But now that I can run, I decided to go out for a short run yesterday instead, with Holly of course--

Paseo Trail, home to Los Arboles 2.23 mi 00:18 08:06 pace

My first run in about 2 months. On Thursday the doctor said I could I took Holly (the dog) out for a little jaunt along the canal. Of course she took off when we first started, but she settled into my pace pretty quickly. It was chilly out, low 40s, a little windy, and the sun was still rising. We saw some others out, mostly running too. Overall, not a bad start I guess.Splits: 8:08, 8:10, 7:53.
Distance: 2.23 mi
Time: 18:06
Avg Pace: 8:07 min/mi
Elevation Gain: 3 ft
Calories: 298 C
Avg Pace: 8:07 min/mi
Avg Moving Pace: 8:01 min/mi

I think Holly was quite surprised when we were walking over to the canal, then I started running. yea she took off, but not really as bad as I remember.
my pace was a bit faster than I wanted, but I really didn't feel too bad holding that pace either, and neither did Holly.
we saw a couple of others out running too.

then this morning, my friend Carl (who I've run and swum with with many times) picked me up and we did a cycling ride out in Ahwatukee--

Sunday AM Ahwatukee Ride with Carl 37.93 mi 02:16 16.7mph pace

Met up with Carl C K. this morning and we rode in Ahwatukee. It was pretty chilly (low 40s) when we started, but it warmed up as the sun came up. I hadn't done 'the hill' since June I think, and it wasn't as bad as I remembered, but we did it twice this morning. It is much different doing some hills than just flat riding. Was a little slower than my past rides, but not too much. Overall a great ride!
Distance: 37.93 mi
Time: 2:16:46
Avg Speed: 16.6 mph
Elevation Gain: 940 ft
Calories: 2,174 C
Avg Speed: 16.6 mph
Avg Moving Speed: 16.8 mph

Carl and I rode together once before, right around a year ago, and I felt like I was holding him up the whole time. between that, and my general lack of riding, I avoided riding with him. toward the end of our ride today, he asked me how many miles I've ridden lately. I told him about 200 or so over the past 2 months (I just ran a Garmin report, and it is 242 miles). Anyway, he said that I'm much faster than I was then, which made me feel better.
oh, and I broke out my new cycling jersey this morning; it was an AZ flag jersey, with matching socks of course (just plain black shorts though).

then this evening I went to the gym (just the nearby 24 Hour Fitness) for what I thought would be a recovery swim. pool is 25 yards.

600 w/u (mixed in a bit of breast)

8 x 50 kick @ 1:10, board only

100 easy

6 x 200 pull @ 2:35, buoy + large paddles

100 easy

4 x 50 breast @ :55
4 x 50 breast w/breast fins @ :55
4 x 50 breast w/breast fins + finger paddles @ :50

200 w/d

TTL: 3200 yards

after a mostly slow easy warm-up swim, where I threw in some breast, and loosening up my legs with some kicking, I actually felt pretty decent. I think some was due to wearing my compression tights this afternoon, with some ice packs too.
last week I did some 200s pull @ 2:45 and I remembered feeling like I had too much rest. actually even @ 2:35 I had 5-8 sec rest today, and I was only at about 85%.
I really liked that set of breaststroke. the only rest between each set of 4 was to add gear, maybe 20-30 sec max.

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Swim Workouts , Running , Cycling


  1. jaadams1's Avatar
    That's a good triathalon with those distances. I could handle one like that. ~2 miles swim, 38 miles biking, and 2.2 miles running/hobbling along.