Tuesday 4000 yd swim

3x500 kps
10x100 @ 2:00 ~1:31
2x500 pk
10x50 @ :55 ~:45

06/30/2009
Start: 10:55:00
End: 12:12:00
Time Taken: 01:16:15
Total Distance: 3.66 km.
Burned: 1,000 (kcal)
Pace: 20:50 (avg)
Speed: 2.88 (km/hr) (avg)

Slow and steady, focus on stroke technique.
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Now playing: Elvis Costello - Indoor Fireworks (Solo Demo)

Monday 3500 yard swim

3x500 kps
5x200 @ 4:00
2x500 pk

Date: 06/29/2009
Start: 08:00:00
End: 09:07:00
Time Taken: 01:07:00
Total Distance: 3.20 km.
Burned: 900 (kcal)
Pace: 20:56 (avg)
Speed: 2.87 (km/hr) (avg)

Slow and easy, trying to get back into the swing of swimming.

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Now playing: Canned Heat - Home to You
via FoxyTunes

Thursday - 20 km on the trainer

Type: Stationary Bike
Date: 06/11/2009
Start: 17:40:00
End: 18:12:00
Time Taken: 00:31:57
Total Distance: 20.02 km.
Burned: 352 (kcal)
Workout Stats
Pace: 01:36 (avg)
Speed: 37.6 (km/hr) (avg)

Excuse for not riding on the road: Babysitting (thanks Ben)

Monday - 20 km on the trainer

Type: Stationary Bike
Date: 06/08/2009
Start: 14:14:00
End: 14:49:00
Time Taken: 00:34:31
Total Distance: 20.02 km.
Burned: 380 (kcal)
Pace: 01:43 (avg)
Speed: 34.8 (km/hr) (avg)

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Now playing: The Residents - Devotion
via FoxyTunes

ATD 892-918 - Thomas Pynchon Wiki | Against the Day

ATD 892-918 - Thomas Pynchon Wiki | Against the Day

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Wednesday - 20 km on the trainer

Type: Stationary Bike
Date: 06/03/2009
Start: 20:45:00
End: 21:19:00
Time Taken: 00:33:51
Total Distance: 20.02 km.
Burned: 373 (kcal)
Workout Stats
Pace: 01:41 (avg)
Speed: 35.49 (km/hr) (avg)

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Now playing: (WCBU 89.9)

Tuesday 20 km on the trainer

Type: Stationary Bike
Date: 06/02/2009
Start: 18:00:00
End: 18:34:00
Time Taken: 00:33:55
Total Distance: 20.01 km.
Burned: 373 (kcal)
Pace: 01:41 (avg)
Speed: 35.4 (km/hr) (avg)

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Now playing: The Rolling Stones - Miss You
via FoxyTunes

Monday 20 km on the trainer

Type: Stationary Bike
Date: 06/01/2009
Start: 18:00:00
End: 18:34:00
Time Taken: 00:34:00
Total Distance: 20.01 km.
Burned: 374 (kcal)
Pace: 01:42 (avg)
Speed: 35.31 (km/hr) (avg)

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Now playing: Edward Elgar - Variation XIV [EDU. Finale]
via FoxyTunes

Wednesday - 5000 yd swim

3x500 kps
3x (200,400) , 200 all 200 under 3:00 (->2:55) on 1 min per 50, 400s easy
2x500 pk (7:25)
10x50 with :10 rest

Date: 05/20/2009
Start: 10:50:00
End: 12:26:00
Time Taken: 01:36:05
Total Distance: 4.57 km.
Burned: 1,300 (kcal)
Pace: 21:01 (avg)
Speed: 2.86 (km/hr) (avg)

Mostly slow except the 200s. Focused on keeping my stroke clean. Starting to come back...
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Now playing: Ultravox - Rage in Eden
via FoxyTunes

Monday 5000 yard swim

Date: 05/18/2009
Start: 13:05:00
End: 14:45:00
Time Taken: 01:40:00
Total Distance: 4.57 km.
Burned: 1,300 (kcal)
Pace: 21:52 (avg)
Speed: 2.74 (km/hr) (avg)

3x500 kps
10x200 @ 4:00 (3:12 -> 2:59)
2x500 pk
5x100 @ 2:00 (1:30 -> 1:25)

slow, but better than last week. Curt helped push the final 100s, but I was barely conscious

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Now playing: Rick Wakeman - Lax X

Thursday - 5000 yd swim

Name: 5000 yd swim
Type: Laps / Swimming Pool
Date: 05/14/2009
Start: 11:15:00
End: 12:54:00
Time Taken: 01:38:45
Total Distance: 4.57 km.
Burned: 1,300 (kcal)
Pace: 21:36 (avg)
Speed: 2.78 (km/hr) (avg)

3x500 kps
100,200,300,400,400,300,200,100 at a very slow 2:00 per 100
2x500 pk
10x50 @ :10 rest

wow, I am finally back to 5000, but it was slow and painful - can only get better
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Now playing: Marillion - Berlin (Mushroom Farm Demo)
via FoxyTunes

Date: 05/12/2009
Time Taken: 01:42:29
Workout Route: 46 km - Kroener, Evans, Legion, Bland, Allen
Total Distance: 45.80 km.
Burned: 1,927 (kcal)
Pace: 02:16 (avg)
Speed: 26.23 (km/hr) (avg)

46 km - Kroener, Evans, Legion, Bland, Allen

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Now playing: Steve Winwood - Arc of a Diver
via FoxyTunes