Thursday - 5000 yard swim

3x500 kps
5x400 @ 7:00, descending 5:55->5:39
2x500 pk
10x50 with :10 rest, ~:39->:37

Date: 2009-01-22
Start Time: 11:25:00
End Time: 12:51:00
Time Taken: 01:26:10
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Workout Weight: 112.0 kg.
Laps: 100
Pace: 18:51 (avg)
Speed: 3.18 (km/hr) (avg)

No competition, but a little chance to humble a muscle head.
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Now playing: Ella Fitzgerald & Duke Ellington - Take the -a- Train
via FoxyTunes

45 minutes on the trainer

Date: 2009-01-21
Start Time: 12:10:00
End Time: 12:55:00
Time Taken: 00:45:02
Total Distance: 25.94 km.
Burned: 600 (kcal)
Workout Weight: 112.0 kg.
Laps: 1
Pace: 01:44 (avg)
Speed: 34.56 (km/hr) (avg)

Steady high cadence with a good total distance.

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Now playing: AC-DC - The Furor
via FoxyTunes

Tuesday 5000 yard swim

3x500 kps
10x200 @ 3:30 (2:44 - 2:52)
2x500 pk
10x50 @ :10 rest ~:40

Date: 2009-01-20
Start Time: 11:30:00
End Time: 12:56:00
Time Taken: 01:26:30
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Workout Weight: 112.0 kg.
Laps: 100
Pace: 18:54 (avg)
Speed: 3.17 (km/hr) (avg)

No competition, but a few admirers helped, including the facetious "Are you Micheal Phelps?" I laughed so hard.

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Now playing: Jack Bruce & Robin Trower - Distant Places Of The Heart

45 minutes on the trainer

Slow and steady ride on the trainer with a high cadence.

Date: 2009-01-19
Start Time: 14:40:00
End Time: 15:26:00
Time Taken: 00:45:02
Total Distance: 24.70 km.
Burned: 650 (kcal)
Workout Weight: 112.0 kg.
Laps: 1
Pace: 01:49 (avg)
Speed: 32.91 (km/hr) (avg)

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Now playing: Moby - Sweet Apocalypse
via FoxyTunes

40 minutes on the trainer

17.54 km in the first 30 minutes
mostly steady and hard with a hard sprint up to 30 and then a 10 minute easy spin

Date: 2009-01-16
Start Time: 14:30:00
End Time: 15:10:00
Time Taken: 00:40:02
Total Distance: 22.92 km.
Burned: 600 (kcal)
Laps: 1
Pace: 01:45 (avg)
Speed: 34.35 (km/hr) (avg)

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Now playing: Felix Mendelssohn - Venetian Gondola Song Op.30-6
via FoxyTunes

40 minutes on the trainer rather than battle the snowy roads

10 minute spin up
20 minutes of 30/30 or 45/45 or 60/60 as hard/easy
(16.60 km in 30 minutes)
10 minute spin down


Date: 2009-01-13
Start Time: 13:00:00
End Time: 13:40:00
Time Taken: 00:40:02
Total Distance: 21.64 km.
Burned: 441 (kcal)
Pace: 01:51 (avg)
Speed: 32.43 (km/hr) (avg)

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Now playing: Trevor Rabin - The Chase
via FoxyTunes

3x500 kps
100,200,300,400,400,300,200,100 free hold under par, :30 rest
2x500 pk
5x100 :10 rest

Date: 2009-01-12
Start Time: 10:50:00
End Time: 12:16:00
Time Taken: 01:25:15
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Laps: 100
Pace: 18:38 (avg)
Speed: 3.22 (km/hr) (avg)

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Now playing: Bond - Shine
via FoxyTunes

Friday 5000 yards

3x500 kps
800,600,400,200 => 2:48
2x500 pk
10x50 @ :10 rest

Date: 2009-01-09
Start Time: 10:26:00
End Time: 11:53:00
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)

A little weak competition spurred my speed.

Thursday - 4500 yard swim

3x500 kps
3x800 ssp -->11:30
6x100 s

cut short to make a meeting.

Date: 2009-01-08
Start Time: 10:24:00
End Time: 11:39:00
Time Taken: 01:15:00
Total Distance: 4.11 km.
Laps: 90
Burned: 1,000 (kcal)
Laps: 90
Pace: 18:13 (avg)
Speed: 3.29 (km/hr) (avg)



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Now playing: Jack Bruce & Robin Trower - Seven Moons
via FoxyTunes

3x500 kps
400,300,200,100,200,300,400 progressive
2x500 pk
6x100 :20 rest

Date: 2009-01-06
Start Time: 11:13:00
End Time: 12:43:00
Time Taken: 01:30:48
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Laps: 100
Pace: 19:51 (avg)
Speed: 3.02 (km/hr) (avg)



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Now playing: Syd Barrett - Gold Hair (Instr.)
via FoxyTunes