Thursday 4000 yard swim

3x500 kps

400, 300, 200, 100, beat previous split -> 1:24

10x50 @ :10 rest ->:40

2x500 pk

Date: 2008-10-30
Start Time: 10:30:00
End Time: 11:47:00
Time Taken: 01:16:40
Total Distance: 3.66 km.
Laps: 80
Burned: 1,000 (kcal)
Workout Weight: 112.0 kg.
Laps: 80
Pace: 20:56 (avg)

Beautiful sunny day for a swim. Solo in the beginning, so I took it easy. Swimmers came late, so I picked it up.  

Thursday - 4000 yd swim

3x500 kps
10x100 @ :20 rest ~1:24 -> 1:19
10x50 @ :10 rest ~:40
500 pull

500 kick

Start Time: 11:36:00
End Time: 12:48:00
Time Taken: 01:12:06
Total Distance: 3.66 km.
Laps: 80
Burned: 1,100 (kcal)
Laps: 80
Pace: 19:43 (avg)
Speed: 3.04 (km/hr) (avg)

A little competition today, but nobody swims as long as I do.

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Now Playing

Philip Glass - Satyagraha, Act I Tolstoy, Scene 1

Tuesday - 58 km ride

Date: 2008-10-21
Start Time: 12:39:00
End Time: 14:32:00
Time Taken: 01:52:54
Route: 58 km Allen-Cline-Centerville-Hick-Fuect-Evans-Ford-Kroener
Laps: 1
Pace: 00:00 / 02:01 / 00:00
Speed: 0 (km/hr) / 29.71 (km/hr) / 0 (km/hr)
Total Distance: 55.91 km.
Burned: 2,137 (kcal)

I need to track temperature, conditions and gear:

Sunny, 54°F 5-10mph winds 

Arm warmers, footwarmers, t-shirt plus regular gear - removed knee warmers

Friday - 58 km ride

Knocked 5 minutes off my previous best time. Swimming helps cycling more than cycling helps swimming.

57°F and mostly overcast. Perfect temperature for a hard ride.

Date: 2008-10-17
Start Time: 10:20:00
End Time: 12:12:00
Time Taken: 01:52:07
Route: 58 km Allen-Cline-Centerville-Hick-Fuect-Evans-Ford-Kroener
Laps: 1
Pace: 00:00 / 02:00 / 00:00
Speed: 0 (km/hr) / 29.92 (km/hr) / 0 (km/hr)
Total Distance: 57.90 km.
Burned: 2,412 (kcal)

Thursday - 4000 yds

Date: 2008-10-16
Start Time: 10:35:00
End Time: 11:47:00
Time Taken: 01:12:20
Laps: 80
Total Distance: 3.66 km.
Laps: 80
Burned: 1,000 (kcal)

3x500 kps
400,300,200,100 ~:60 rest, beat previous split at same distance ->1:24
10x50 :10 rest ~:41
2x500 pk

Wednesday - 30 minutes on the trainer

Date: 2008-10-15
Start Time: 11:05:00
End Time: 11:35:00
Time Taken: 00:30:00
Laps: 1
Total Distance: 18.73 km. (11.64 miles)
Burned: 331 (kcal)

Tuesday 4000 yard swim

3x500 kps
10x100 @ :20 rest ~1:27 -> 1:23
10x50 @ :10 rest ~:41
500 pull, 1/4 breast
500 kick

Date: 2008-10-14
Start Time: 10:30:00
End Time: 11:43:00
Time Taken: 01:13:45
Laps: 80
Total Distance: 3.66 km.
Laps: 80
Burned: 1,000 (kcal)


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Now playing: Al Di Meola - Elegant Gypsy Suite
via FoxyTunes

Sunday - 4000 yards

Start Time: 08:35:00
End Time: 09:47:00
Time Taken: 01:12:12
Laps: 80
Total Distance: 3.66 km.
Laps: 80
Burned: 1,000 (kcal)

3x500 kps
400,300,200,100 ~:60 rest, beat previous split at same distance
10x50 :10 rest ~:41
2x500 pk

Thursday - 4000 yard swim

Date: 2008-10-09
Start Time: 10:10:00
End Time: 11:24:00
Time Taken: 01:14:12
Laps: 80
Total Distance: 3.66 km.
Laps: 80
Burned: 1,000 (kcal)

3x500 kps
400,300,200,100 ~:60 rest, beat previous split at same distance
10x50 :10 rest ~:42
2x500 pk

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Now playing: Dmitri Shostakovich - Symphony No7 in Cmaj Op60, My native Field
via FoxyTunes

Monday - 46.2 km ride

Date: 2008-10-06
Start Time: 11:30:00
Time Taken: 01:36:35
Route: 46 km Radnor-Alta-Evans-Legion-Bland-Cedar-Allen
Laps: 1
Pace: 00:00 / 01:58 / 00:00
Speed: 0 (km/hr) / 30.35 (km/hr) / 0 (km/hr)
Total Distance: 46.20 km.
Burned: 1,530 (kcal)

75°F and sunny. Great ride.

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Now playing: Vangelis - Dervish D
via FoxyTunes

Sunday 4000 yards

Start Time: 08:05:00
End Time: 09:20:00
Time Taken: 01:15:15
Laps: 80
Total Distance: 3.66 km.
Laps: 80
Burned: 1,000 (kcal)

3x500 kps
400,300,200,100 ~:60 rest, beat previous split at same distance
10x50 :10 rest ~:42-40
2x500 pk

A little bit of pacing help late, but mostly empty pool. Good workout after a slow warm up.
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Now playing: Savoy Brown - Shot in the Head
via FoxyTunes

Friday 3500 yards

3x500 kps
10x100 @ 2:00 ~1:27
500 pull, 1/4 breast
500 kick, 1/3 fly

A little competition today, but I kept it close and took it kind of easy as the pool was crowded.

Start Time: 10:55:00
End Time: 12:00:00
Time Taken: 01:05:30
Laps: 70
Total Distance: 3.20 km.
Laps: 70
Burned: 900 (kcal)

30 minutes on the trainer - Wednesday

8 warmup, sets of 0:30 at 36+ and 42+ kph mixed with 1:00 ints of 32kph, 6 cool down

Date: 2008-10-01
Start Time: 13:00:00
End Time: 13:30:00
Time Taken: 00:30:00
Laps: 1
Total Distance: 17.66 km.
Burned: 331 (kcal)

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Now playing: Glenn Miller - A String of Pearls
via FoxyTunes