3/22/09-3/28/09

3/22/09-3/28/09-Flattop 5k
7.63~-1 hour~-trails with snow and ice and street-9.6~miles total-.4 wu+cd-.6 walk first then 1.06 walk after-Sun-3/22/09
3.1~-run/swim-1~/6:38.24-2~/13:21.51(6:43.27)-3~/20:28.95(7:07.44)-3.1~/21:13.18(44.23)-swim with kids, drills then-50M/1:23.00-42.68rest-50M/1:21.96-54.29rest-50M/1:24.37-lost rhythm on all-Wed-3/25/09
Thurs-3/26/09*
3.1~-run/bike-Flattop 5k-20:06 6:29-27/195/3F/1stagegrp-Weather: Clear, 38 degrees-12.14~/49:34-ave speed 14.7MPH-bike ride/8miles out and back, had to fix chain, then 2.14 miles out and back added on-Sat-3/28/09
13.83 miles
343.68 in training shoes

3/29/09-4/4/09
7.5~-62/63min-Sun-3/29/09-new training shoes*
swim-with kids including 150M~ and tread water for 5-10min~-then 550M-50Mfree/1:25.07-30sec rest-50Mfree/1:29.75-30 sec rest-50Mfree/1:24.75-1min rest-62M~modfree/1:52.46-150M(138M)modbreast/mix/4:24.79(2:32.33)-1min rest-150Mmix/4:18.26-1m rest-50Mmodbreast/1:44.88-50Mmodbreast/1:44.00-Mon-2/30/09
3.1~-run/bike-1~/6:46.96-2~/13:29.75(6:42.79)-3~/20:28.16(6:58.41)-3.1~/21.08.01(39.85)-9.34-bike ride-4.53/18:41/14.5mph-9.34(4.81)/39:20(20:39)/14.2mph(14mph)-then ran 1/2mile untimed-Tues-3/31/09
6.6~-4.1~/30:14-morning-2.5~/20:30-treadmill 10% incline-evening-1.8~/13:13.15-2~/14:58.91-3.1~/23:00.30-4~/29:23.34-4.1~/30:14.99-Wed-4/1/09
Thurs-4/2/09*
Fri-4/3/09*
swim free 25M x 24 600M except 100-150M and 500-550M-timed/1:15(35/39)-Sat-4/4/09
17.2 miles-7.5~-new training shoes(Saucony ProGrid Ride)
353.38 in training shoes(Mizuno Wave Rider 10)

4/5/09-4/11/09
run after dog toy with dog at park a few times-Sun-4/5/09
3.1~-run/swim-3.1~/24~min-2.7/21minutes-treadmill-10% incline-swim 800M-50M/1:24.95-1:48rest-50M/1:22.34-1:32rest-25M/49.37-33sec rest-25M/37.78-1:40rest-50M/1:21.61-2:31rest-50M/1:26.29-1:18.88rest-25M/37.14-31.87sec rest-25M/41.74-36sec rest-25M/39.75-33sec rest-25M/42.02-34sec rest-25M/38.91-42sec rest-25M/38.82-1:30rest-25M/39.46-33sec rest-25M/42.14-1:03rest-(25M/25M/25M/25M/25M/25M)may have been one for 50M instead of 2 x 25M-150Mmodbreast/4:33~-50M-Mon-4/6/09
5.63~-45 minutes-treadmill 10% incline-tues-4/7/09
bike/run-12.01/48:19-11.9/47:48-then run ~1 mile untimed-Wed-4/8/09
3.1~-1~/6:39.84-2~/13:21.55(6:41.71)-3~/20:18.15(6:56.60)-3.1~/21:05.78(47.63)-pullups-5 1/2-pushups-40-situps-50 at park-Thurs-4/9/09*
swim 600M in Pool mixed forms-(37M~freestyle)150M/4:28.77-450M/13:59.24(49.87)-500M/15:40.73(51.62)-550M/17:10.64(1:29.91)-600M/18:41.46(1:30.82)-Fri-4/10/09
bike 21 miles-19.66/1:22.53/14.2MPH-21/1:29.40/14MPH
12.83 miles
365.21 in training shoes (still 7.5 in new training shoes)

4/12/09-4/18/09
11.25~-1.28-warmup/16:49.80-rest14:07.32-3.2~/57:18(27:39)-6.4/1:20.15(23:57)-8.2~/1:33.07(12:51.77)-cooldown-10.25/3~/1:51.35(18:28.50)-1:57.14(5:38.63)rest-run back to house 11.25~/2:03.54(6:40.25)-2:04.23(29.26)-Sun-4/11/09
swim-pullups-4-pushups-20-swim-1/2hr-including 50MFree/1:25.16-35.57rest@2:00.73-50M/1:31.51-38.00rest@4:10.24-50M/1:26.19-5:36.43total-Mon-4/13/09
2.9-2.68/20:25~-2.9/22 min-treadmill 10% incline-pullups-4-pushups-21-Tues-4/14/09
4.15~-run/swim-1.8~/13:12.30-2~/14:57.78-3.1~/22:56.59-4~/28:53.68-4.15~/30:06.77-swim over 1/2mile in pool-warmup then freestyle-50M x 12 with 1 minute rest-2 minute rest after 6th and 12th-50M/1:18.34-50M/1:18.65-50M/1:17.98-50M/1:16.92(37.18/39.74)-50M/1:18.75-2r-50M/1:17.15-50M/1:15.65-50M/1:16.47-50M/1:20.00-50M/1:18.34-50M/1:18.33-50M/1:19.?-2r-modbreast 150M/4:55-Wed-4/15/09
8.2~-3.1~/3.15~/21:00-5.1~/38:03.00-1~/6:44.38-2~/13:20.85(6:36.47)-3~/20:16.12(6:55.27)-3.1/3.15~/21:00(43.97)-pullups-5-pushups-30-situps-52-5~-.84~/7:39.91-warmup with group-28:46-3~/21:06.30-3.1~/21:58.64(52.34)-5~/38:03.00-cooldown-1.1~/8:24.45-Thurs-4/16/09*
Fri-4/17/09*
swim-with kids and 75M(50M/1:21.92)/2:08.12(46.20)-1rest-25M/41.01-2rest-50M/1:16.30-1rest-150Mnonstop-50M/1:20.86(free)-50M/1:31.78(modbreast)-50M(modmix)/1:23.00-(total150M/4:15.64)-Sat-4/18/09
26.5 miles
391.71 in training shoes (still 7.5 in new training shoes)