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aztimm's training blog

weekend workouts 0317-03182012

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by , March 19th, 2012 at 12:56 AM (60 Views)
had a fairly productive weekend for working out

Saturday:
Pre-stormageddon ride: home to edge of Ahwatukee 50.58 mi 02:56 17.3mph pace

The weather people here are having a field day with a storm due in here tomorrow, so I did my long ride today instead. Was just planning on ~40, but hooked up with a couple I met at the Mesa Turkey Trot, we got to chatting...and before we knew it we were at the end of Pecos in Ahwatukee. I had never seen so many riders out, must have seen easily 200, maybe even 250...seemed like a party on Pecos for a while. Winds were really picking up on my way back, was glad I got home when I did.
Distance: 50.58 mi
Time: 2:55:56
Avg Speed: 17.2 mph
Elevation Gain: 338 ft
Calories: 3,085 C
http://connect.garmin.com/activity/158764109

after I reviewed my Garmin data, it turned out that this was my longest ride to date, by .01 miles
then got into a discussion on dailymile about how this would compare with running...probably about a 20 mile run.


Sunday:

went to the gym, for a tmill run then went to the pool:

Tmill: 30 min, 384 cal, 3.35 miles, avg 6.7 mph
2 min warmup
Jumped to 6.7 mph, for a mile, 6.8-6.9 about 1/2 mile each. Last 1/2 mile build to 7.7 mph
1 min warmdown

this was my longest run since November!!



then went in the pool--

600 w/u

10 x 50 kick @ :10 rest
--4 w/board only
--6 with fins + board

main 1: about :30 rest after each
500 swim, done 75 moderate/25 fast (finished around 6:48)
400 pull, done 75 free/25 back/75 free/25 breast x 2
300 swim, done 50 moderate/25 fast (finished around 3:56)
200 pull (same as 400)
100 fast (1:12)

100 easy

6 x 75 @ 1:15 (estimated on the odds), 25 free/25 breast/25 free

50 breast fast (:39)

200 w/d

TTL: 3400 yards


my legs weren't as fried as I expected, considering my ride yesterday and having just run.
I stole bits of another workout I found somewhere on the swimming blogs, not sure which.

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Categories
Swim Workouts , Running

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