3x500 kps
2x400 @ 7:00 ~5:49
2x300 @ 5:00 ~4:18
2x200 @ 4:00 ~2:48
2x100 @ 1:45 ~1:18
2x500 pk
10x50 @ :50 ~:37-:39
Kind of sluggish, but not too bad. No competition. Lady in the next lane "You quittin' already?" She was joking...
Wednesday, April 30, 2008
Tuesday, April 29, 2008
Tuesday 5000 yard swim
3x500 kps
10x100 @ 1:45 ~1:25 -> 1:18
500 pull
10x100 @ 1:45 ~1:25 -> 1:18
500 kick
10x50 @ :50 ~:38 - :39
Feeling pretty good today. A little competition, but they are mostly demoralized by my power.
10x100 @ 1:45 ~1:25 -> 1:18
500 pull
10x100 @ 1:45 ~1:25 -> 1:18
500 kick
10x50 @ :50 ~:38 - :39
Feeling pretty good today. A little competition, but they are mostly demoralized by my power.
Monday, April 28, 2008
Monday 5000 yards
3x500 kps
5x200 @ 3:30 ~2:55
10x100 @ 1:45, 1:25->1:18
2x500 pk
10x50 @ :45, <:40 -> :36
Felt good after a slow warm-up. No competition until the last 100s and the 50s, but it helped.
5x200 @ 3:30 ~2:55
10x100 @ 1:45, 1:25->1:18
2x500 pk
10x50 @ :45, <:40 -> :36
Felt good after a slow warm-up. No competition until the last 100s and the 50s, but it helped.
Sunday, April 27, 2008
Sunday 5000 yards
3x500 kps
10x300 @5:00
500 k
No competition. Stated slow and sore, warmed up at 2k, lasted until 4k. last 1K dragged.
10x300 @5:00
500 k
No competition. Stated slow and sore, warmed up at 2k, lasted until 4k. last 1K dragged.
Saturday, April 26, 2008
Jennie O and tulips
26 April 2008 - Jennie O enjoys the sun on a cool spring day near the tulips blooming in the flower box.
Friday, April 25, 2008
Friday 5000 yards
3x500 kps
5x400 swim on 6:30 (5:47->5:52)
2x500 pk
10x50 on :50 (:38 -:40)
Felt good, not great. A little tired because I've been up since 2:30 AM when M was called in for an emergency. Good competition today. 2 people wanted to know how much I swam. ;)
5x400 swim on 6:30 (5:47->5:52)
2x500 pk
10x50 on :50 (:38 -:40)
Felt good, not great. A little tired because I've been up since 2:30 AM when M was called in for an emergency. Good competition today. 2 people wanted to know how much I swam. ;)
Wednesday, April 23, 2008
Wednesday 5000 yards
3x500 kps
10x200 - :30 rest, all < 2:55, best 2:42
2x500 pk
10x50 - :10 r, all < :41, best :37
Good competition at times. Felt good; rest day helps. Sunny day.
10x200 - :30 rest, all < 2:55, best 2:42
2x500 pk
10x50 - :10 r, all < :41, best :37
Good competition at times. Felt good; rest day helps. Sunny day.
Monday, April 21, 2008
56.37 km to Jubilee and back
Out and back to Jubilee College State Park equestrian trail. 5 minutes to rest while under the watch of a well-disciplined blue heeler.
2:06:53, 35 miles, 16.5 mph
Pretty windy on the way back: ~15 mph out of the south.
2:06:53, 35 miles, 16.5 mph
Pretty windy on the way back: ~15 mph out of the south.
Chili con carne
Sunday 20 April 2008
I made a chili con carne that I am quite happy with. M seems to approve too.
2 pounds of round steak with crushed black pepper, grilled to medium, cubed to bite size.
vegetable oil
1 medium white onion, chopped
1 celery heart, chopped
1 cup chopped carrots
6 cloves garlic, sliced
1 can chicken broth (prefer beef, but it's what I had)
2 cans stewed tomatoes
Cumin, several dashes
Oregano, a few dashes
Coriander, a few dashes
2 bay leaves
6 red dried chilies [washed, toasted, split, de-stemmed, de-seeded, soaked in hot water till soft {rinsed halfway, discarded water}]
1 can black beans, drained
1 can red bean, drained
Heat kettle; add oil, then onion and stir occasionally until translucent; add celery, carrots, garlic; continue heating and stirring until celery softens; add broth, spices and water from chilies and chilies; stir and heat 5 minutes; add tomatoes; stir and heat 5 minutes; add steak. Heat medium for an hour or more, stirring regularly; Add beans and heat medium low for another 30 minutes or more, stirring regularly. Serve over rice or noodles with cheese and bread. I left the chilies mostly whole and removed them and the bay leaves from the final dish.
Cilantro was noticeably missing.
I made a chili con carne that I am quite happy with. M seems to approve too.
2 pounds of round steak with crushed black pepper, grilled to medium, cubed to bite size.
vegetable oil
1 medium white onion, chopped
1 celery heart, chopped
1 cup chopped carrots
6 cloves garlic, sliced
1 can chicken broth (prefer beef, but it's what I had)
2 cans stewed tomatoes
Cumin, several dashes
Oregano, a few dashes
Coriander, a few dashes
2 bay leaves
6 red dried chilies [washed, toasted, split, de-stemmed, de-seeded, soaked in hot water till soft {rinsed halfway, discarded water}]
1 can black beans, drained
1 can red bean, drained
Heat kettle; add oil, then onion and stir occasionally until translucent; add celery, carrots, garlic; continue heating and stirring until celery softens; add broth, spices and water from chilies and chilies; stir and heat 5 minutes; add tomatoes; stir and heat 5 minutes; add steak. Heat medium for an hour or more, stirring regularly; Add beans and heat medium low for another 30 minutes or more, stirring regularly. Serve over rice or noodles with cheese and bread. I left the chilies mostly whole and removed them and the bay leaves from the final dish.
Cilantro was noticeably missing.
Sunday, April 20, 2008
Sunday 5000 yards
Took Saturday for a recovery day after bad day in the pool on Friday.
Much better times today. No competition; alone for much of the time.
3x500 kps
400,300,200,100,100,200,300,400 faster on the way up
2x500 pk
10x50 @ 50 ~:39
Much better times today. No competition; alone for much of the time.
3x500 kps
400,300,200,100,100,200,300,400 faster on the way up
2x500 pk
10x50 @ 50 ~:39
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