3x500 kps
10x200 (1-5 progressive on 3:40 [-<2:51]) (6-10 hold 2:50 on 3:30)
2x500 pk
10x50 on :10 rest

Date: 2008-11-26
Start Time: 11:30:00
End Time: 12:57:00
Time Taken: 01:26:30
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Laps: 100
Pace: 18:55 (avg)
Speed: 3.17 (km/hr) (avg)

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Now playing: XTC - Beatown
via FoxyTunes

Tuesday 5000 yard swim

3x500 kps
400,300,200,100,100,200,300,400 plenty of rest, progressive splits, all under par
2x500 pk
10x50 with :10 rest.

Date: 2008-11-25
Start Time: 10:52:00
End Time: 12:25:00
Time Taken: 01:32:30
Total Distance: 4.57 km.
Laps: 100
Burned: 1,200 (kcal)
Workout Weight: 112.0 kg.
Laps: 100
Pace: 20:13 (avg)
Speed: 2.97 (km/hr) (avg)


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Now playing: David Bowie - Jump They Say
via FoxyTunes

Sunday 36 minutes on the trainer

Date: 2008-11-23
Start Time: 07:15:00
End Time: 07:51:00
Time Taken: 00:36:02
Total Distance: 20.72 km.
Burned: 397 (kcal)
Laps: 1
Pace: 01:44 (avg)
Speed: 34.5 (km/hr) (avg)

Friday 5000 yards

3x500 kps
5x400 < 6:00 on 7:00
2x500 pk
10x50 on :10 rest ~:41

Date: 2008-11-21
Start Time: 08:35:00
End Time: 10:02:00
Time Taken: 01:27:30
Total Distance: 4.57 km.
Laps: 100
Burned: 1,200 (kcal)
Laps: 100
Pace: 19:08 (avg)
Speed: 3.14 (km/hr) (avg)

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Now playing: Stan Getz - Bossa Nova
via FoxyTunes

Thursday 5000 yard swim

3x500 kps
5x200 @ 3:30 progressive 2:58 -> 2:48
10x100 @ 1:45 progressive first 5 1:24->1:20 then hold 1:24 or better
2x500 pk
10x50 @ :10 rest (~:39)

Date: 2008-11-20
Start Time: 10:05:00
End Time: 11:34:00
Time Taken: 01:29:15
Total Distance: 4.57 km.
Laps: 100
Burned: 1,200 (kcal)
Laps: 100
Pace: 19:31 (avg)
Speed: 3.07 (km/hr) (avg)

Little competition, but still swam hard; good to be back to 5k.
Water was warm so I complained; manager said request to lower already sent to maintenance.

Wednesday 4000 yards

3x500 kps
1000 pull @ 14:44
500 swim
1000 pull @ 14:33

Date: 2008-11-19
Start Time: 10:55:00
End Time: 11:59:00
Time Taken: 01:04:33
Total Distance: 3.66 km.
Laps: 80
Burned: 950 (kcal)
Laps: 80
Pace: 17:38 (avg)
Speed: 3.4 (km/hr) (avg)

Good competition kept me honest and steady.
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Now playing: The Kinks - Whip Lady
via FoxyTunes

Friday 4050 yards

3x500 kps
10x100 :20 rest ~1:20
10x50 :10 rest ~:38
2x500 pk (pull @ 7:00)
2x25 fly for fun

Date: 2008-11-14
Start Time: 12:10:00
End Time: 13:20:00
Time Taken: 01:10:00
Total Distance: 3,703.00 km.
Laps: 81
Burned: 950 (kcal)
Laps: 81
Speed: 3174 (km/hr) (avg)

Crowded, but good competition made me swim fast - I such a show-off.
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Now playing: Peter Gabriel - Cloudless
via FoxyTunes

Thursday - 58 km bike ride

Hick's route, clockwise, big wind

Date: 2008-11-13
Start Time: 12:04:00
End Time: 14:09:00
Time Taken: 02:05:07
Route: 58 km Kroener, Evans, Hicks, Centerville, Singing Woods, Cline, Allen
Total Distance: 57.90 km.
Burned: 2,361 (kcal)
Laps: 1
Pace: 02:13 (avg)
Speed: 26.99 (km/hr) (avg)

55°F, winds at 10-20 mph, gusting over 25 from the south (the final leg)

Well dressed: Red Adidas long sleeve jersey. Took off toe and knee warmers after 30 minutes, then put them back on an hour later after the sun disappeared.

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Now playing: Tool - Viginti Tres
via FoxyTunes

Wednesday 4000 yards

3x500 kps
400,300,200,100 swim, beat splits -> 5:54,4:24,2:48,1:14
10x50 @ 10s rest -> :40 to :37
2x500 pk

Date: 2008-11-12
Start Time: 11:14:00
End Time: 12:25:00
Time Taken: 01:11:20
Total Distance: 3.66 km.
Laps: 80
Burned: 1,100 (kcal)
Laps: 80
Pace: 19:30 (avg)
Speed: 3.08 (km/hr) (avg)

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Now playing: Neil Young - Mr. Soul
via FoxyTunes

Tuesday 30 minutes on the trainer

Date: 2008-11-11
Start Time: 13:30:00
End Time: 14:00:00
Time Taken: 00:30:02
Total Distance: 18.26 km.
Burned: 450 (kcal)
Pace: 01:38 (avg)
Speed: 36.48 (km/hr) (avg)

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Now playing: Dmitri Shostakovich - String Quartet No 12, in D flat major, Op. 133
via FoxyTunes

Monday 4000 yard swim

3x500 kps
5x200 progressive 3:08 to 2:51 on 3:30
10x50 10s rest, :41 to :43
2x500 pk(free & back)

Date: 2008-11-10
Start Time: 11:30:00
End Time: 12:48:00
Time Taken: 01:18:00
Total Distance: 3.66 km.
Laps: 80
Burned: 1,000 (kcal)
Pace: 21:19 (avg)
Speed: 2.81 (km/hr) (avg)

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Now playing: King Crimson - 21st Century Schizoid Man
via FoxyTunes

Friday 4000 yards

3x500 kps (fr, br & ba)
100, 200, 300, 400 free
10x50 free @ :50
2x500 pk (fr, br & ba)

Date: 2008-11-07
Start Time: 11:20:00
End Time: 12:39:00
Time Taken: 01:19:15
Total Distance: 3.66 km.
Laps: 80
Burned: 1,100 (kcal)
Workout Weight: 112.0 kg.
Laps: 80
Pace: 21:39 (avg)
Speed: 2.77 (km/hr) (avg)

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Now playing: Joni Mitchell - Amelia
via FoxyTunes

Tuesday 30 minutes on the trainer

Date: 2008-11-04
Start Time: 11:45:00
End Time: 12:15:00
Time Taken: 00:30:02
Total Distance: 18.42 km.
Burned: 331 (kcal)
Workout Weight: 112.0 kg.
Laps: 1
Pace: 01:37 (avg)
Speed: 36.8 (km/hr) (avg)

75°F

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Now Playing: Why Phillis Waltz by Dave Brubeck Quartet

58 km Hick's Hollow ccw

Date: 2008-11-03
Start Time: 12:30:00
End Time: 14:35:00
Time Taken: 02:05:30
Route: 58 km Allen-Cline-Centerville-Hick-Fuect-Evans-Ford-Kroener
Total Distance: 57.80 km.
Burned: 2,369 (kcal)
Workout Weight: 112.0 kg.
Laps: 1
Pace: 02:13 (avg)
Speed: 26.73 (km/hr) (avg)

Super windy (10-15 mph) but 75 degrees and sunny. I probably have a sun burn.
785 miles on the year - still time to make 1000.

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Now playing: Joe Jackson - Steppin' Out (Demo)