Sunday - 5000 yards

3x500 kps
400,300,200,100,100,200,300,400
2x500 pk
10x50 sprint

Date: 2009-02-15
Start Time: 09:30:00
End Time: 11:01:00
Time Taken: 01:31:45
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Pace: 20:04 (avg)
Speed: 2.99 (km/hr) (avg)

Pretty slow all around. Feeling tight like swimming in molasses.
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Now playing: King Crimson - Three Of A Perfect Pair
via FoxyTunes

Friday - 5000 yards

3x500 kps
100,200,300,400,400,300,200,100
2x500 pk
10x50 @:10 rest

Date: 2009-02-13
Start Time: 13:30:00
End Time: 15:02:00
Time Taken: 01:31:45
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Pace: 20:04 (avg)
Speed: 2.99 (km/hr) (avg)

Good competition, but I was slow. Need a day off to recover.
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Now playing: Peter Gabriel - When You're Falling
via FoxyTunes

Thursday - 46 km ride

Date: 2009-02-12
Start Time: 12:55:00
End Time: 14:42:00
Time Taken: 01:47:09
Route: 46 km Kroener-Evans-Legion-Allen
Total Distance: 46.30 km.
Burned: 2,022 (kcal)
Pace: 02:19 (avg)
Speed: 25.93 (km/hr) (avg)

Windy out of the west and 46°F, but sunny any nice. Could have used wool socks. Had shoe covers, cannondale pants, padded shorts, sleeveless t-shirt, red insulated riding shirt, yellow wind breaker, full gloves and hat under my helmet. Perfect preparation other than the socks.
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Now playing: The Doors - Break on Through (To the Other Side)
via FoxyTunes

Wednesday 4500 yards

3x500 kps
5x200,4x250 alternating on 3:30,4:30
1000 pull on 14:50

Date: 2009-02-11
Start Time: 12:08:00
End Time: 13:30:00
Time Taken: 01:22:00
Total Distance: 4.11 km.
Laps: 90
Burned: 1,100 (kcal)
Pace: 19:55 (avg)
Speed: 3.01 (km/hr) (avg)

Monday 5000 yard swim

3x500 kps
10x200 @3:30 (3:04 > 2:54)
2x500 pk
10x50 with :10 rest

Date: 2009-02-09
Start Time: 12:30:00
End Time: 14:00:00
Time Taken: 01:29:50
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Pace: 19:38 (avg)
Speed: 3.05 (km/hr) (avg)

A little competition showed up late to keep me honest, but I felt slow all day.
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Now playing: Ali Farka Touré - Radio Mali-Entire Album
via FoxyTunes

Friday 30 minutes on the trainer

Mostly steady spinning with a couple of long sprints.

Date: 2009-02-06
Start Time: 04:34:00
End Time: 05:04:00
Time Taken: 00:30:02
Total Distance: 17.39 km.
Burned: 500 (kcal)
Workout Weight: 112.0 kg.
Pace: 01:43 (avg)
Speed: 34.74 (km/hr) (avg)

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Now playing: Umphrey's McGee - 40's Theme
via FoxyTunes

Wednesday 5000 yards

3x500 kps
2x400,300,200,100 faster second set with less rest
2x500 pk
10x50 @ :10 rest

Date: 2009-02-04
Start Time: 10:47:00
End Time: 12:17:00
Time Taken: 01:30:35
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Pace: 19:48 (avg)
Speed: 3.03 (km/hr) (avg)

Took a lot of rest in the first set, but finished strong. No competition, but a little chance to show off helped.
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Now playing: Buddy Holly - Not Fade Away
via FoxyTunes

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