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aztimm's training blog

Thursday 11142013

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by , November 14th, 2013 at 10:14 PM (46 Views)
went out for a nice little spin on the bike this morning:
Ahwatukee spin 47.55 mi 02:38 18.0mph pace

Another beautiful morning to get outside for a ride. I felt a bit beat up from riding, spinning, and some tough swim workouts this week. But figured something is better than nothing. Saw a few other guys doing repeats on the hill in Ahwatukee, made me try to keep even with them
http://www.strava.com/activities/95064941

I really love this weather now. hard to complain about much of anything outside when temps are like this.


later today I went over to the Chandler 24 Hour Fitness for a solo swim:
600 w/u (done 75 free/25 breast)

4 x 50 breast kick @ 1:00, w/board
4 x 150 kick @ 2:45, w/fins + board (25 flutter/25 dolphin)
100 easy

main set: 5 rounds
100 build to AFAP @ 1:45
50 @ 1:00, first ~20 yards AFAP, then cruise
50 easy @ 1:15

wrap up:
5 x 100 @ 1:30, swim w/Agility paddles

200 w/d

TTL: 3200 yards

that main set was a poach from Leslie's set today:
http://forums.usms.org/entry.php?30972-Thursday-Nov-14

I think that was the first time I had ever stolen one of her sets. well at least it has been a very long time since I had.

anyway, maybe it wasn't a good idea to do all that kicking first before that set. between riding this morning, then kicking, my legs were already pretty fried.
I don't think I got the pacing right for the 100 build. I tried to go out slowly, but I'm sure I went out too fast at the beginning. I did build, but probably not to AFAP. my time on the 100s was under 1:10 on all of them (about 1:07 to 1:08), which is really good for me. that rest after the 100 before the first 50 seemed to go by way too fast.
by the time I got to the 3rd, knowing I still had 2 full sets left, I felt like bailing, but I knew I'd feel better if I did all 5, and I'm glad that I did.

after that, well I kinda just wanted to get out. but figured something easy aerobic would help.

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Categories
Swim Workouts , Cycling

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