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

Tuesday 5000 yard swim

9x500 kp 5xs (prog 7:58 -> 7:48) pk
10x50 @:10 rest

Date: 2008-12-30
Start Time: 11:00:00
End Time: 12:33:00
Time Taken: 01:32:45
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Laps: 100
Pace: 20:17 (avg)
Speed: 2.96 (km/hr) (avg)

Little competition today, but a little for couple laps on the final 500 swim made it possible to beat the previous 500 time.
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Now playing: Gentle Giant - Isn't It Quiet and Cold
via FoxyTunes

Thursday - 5000 yard swim

3x500 kps
3x800 swim
2x550 pk

Date: 2008-12-18
Start Time: 10:30:00
End Time: 11:57:00
Time Taken: 01:27:00
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Laps: 100
Pace: 19:01 (avg)
Speed: 3.15 (km/hr) (avg)

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Now playing: The humble Farmer Radio Program for the Week of November 9, 2008.
via FoxyTunes

40 minutes on the trainer rather than battle the snowy roads

Date: 2008-12-16
Start Time: 12:20:00
End Time: 13:00:00
Time Taken: 00:40:01
Total Distance: 22.39 km.
Burned: 441 (kcal)
Laps: 1
Pace: 01:47 (avg)
Speed: 33.57 (km/hr) (avg)

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Now playing: Primus - Jerry Was a Race Car Driver
via FoxyTunes

Monday 5000 yard swim

3x500 kps
5x400 @ 7:00, progressive, 6:01 -> 5:45
2x500 pk
10x50 @:10 rest ~:40->:38

Date: 2008-12-15
Start Time: 09:50:00
End Time: 11:16:00
Time Taken: 01:26:45
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Laps: 100
Pace: 18:58 (avg)
Speed: 3.16 (km/hr) (avg)

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Now playing: Glenn Miller - Perfidia (Dorothy Claire)
via FoxyTunes

Friday 5000 yards

3x500 kps
10x200 :40 rest, odd easy ~3:00, even hard ~2:46
2x500 pk
10x50 :10 rest

Date: 2008-12-12
Start Time: 12:56:00
End Time: 14:27:00
Time Taken: 01:30:30
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Laps: 100
Pace: 19:47 (avg)
Speed: 3.03 (km/hr) (avg)

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Now playing: Yes - America [Bonus]
via FoxyTunes

3x500 kps
20x100 @ :20 rest, odds easy ~1:33, evens hard 1:25->1:20
2x500 pk
10x50 :10 rest :43->:40

Date: 2008-12-11
Start Time: 12:10:00
End Time: 13:42:00
Time Taken: 01:31:45
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Laps: 100
Pace: 20:04 (avg)
Speed: 2.99 (km/hr) (avg)

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Now playing: Genesis - Ripples
via FoxyTunes

Wednesday 5000 yards

3x500 kps
3x1000 spk
10x50 @ :10 rest

Date: 2008-12-10
Start Time: 12:08:00
End Time: 13:37:00
Time Taken: 01:29:30
Total Distance: 4.57 km.
Laps: 100
Burned: 1,300 (kcal)
Workout Weight: 112.0 kg.
Laps: 100
Pace: 19:34 (avg)
Speed: 3.07 (km/hr) (avg)

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Now playing: Miles Davis - Seven Steps to Heaven (Take 5)
via FoxyTunes