3/29/09-6/13/09
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-4/1/09Thurs-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-4/6/095.63~-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-51/2-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-Sat-4/11/09
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
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)
4/19/09-4/25/09
8~-7.5~/56minutes~-8.0~/1hr-Sun-4/19/09
3.3~-bike/run-26:54.16-with group-after bike-10.53/44:28/14.2mph-with group-Tues-4/21/09
3.1~-25:00-treadmill 10% incline-Wed-4/22/09
swim-deep end freestyle-75M-(50M/1:23.80-25M/2:09.82(46.02))-20sec rest-25M/42.07-5sec rest-50M/1:21.16-in lane 50M/1:18.29-12sec rest-25M/45.04-14sec rest-25M/39.47-Thurs-4/23/09*
swim-900yds total-100yds/50yrds/1:09/50yds/2:26(1:17)-50yrds/1:07-50yds/1:11-longer
rest-50yds/1:08-50yds/1:07-50yds/1:08-lost split-longer rest-50yds/1:12-50yds/1:11-50yds/1:09-50yds/1:08-longer rest-50yds/1:08-50yds/1:08-50yds/1:12-50yds/1:12-longer rest-50yds/?-50yds/1:03-close to 50 second rests,longer rests consisted of approximately a minute and 50 seconds-Sat-4/25/09
14.4 miles
399.71 in training shoes -shoes feel they should be retired soon-(still 7.5 in new training shoes)
4/26/09-5/2/09-Animal Orphanage 5k-with dog/Orrington 10k
3.1~-Animal Orphanage-21:02 6:46-1stdog/6/108/2F/1stagegrp-Owen 29:46 9:35-1stagegrp(broke agegrp record)-Olivea 50:13 16:10-2ndagegrp-Sun-4/26/09
swim with Olivea-Mon-4/27/09
3.1~-run/swim-1.8~/12:31-2~/14:14-3~/19:43-3.1~/20:28-3.2~/21:08-swim freestyle/crawl-50M(half pool)/1:24.34-100M/2:57.90(1:33.56)-150M/4:32.52(1:34.52)-200M/6:08.67(1:36.25)-250M/7:41.92(1:33.25)-275M/8:30.96(49.04)-300M/9:19.14(48.18)-350M/10:54.78(1:35.64)-400M/12:27.61(1:32.83-450M(whole pool length)/13:56.86(1:29.25)-switched lanes 475M/14:42.36(45.50)-switched back 500M/15:31.38(49.02)-550M/17:04.23(1:32.85)-600M/18:29.77(1:25.54)-cooldown-625M and some breast and
underwater/20:21.88-Thurs-4/30/09*
6.2~-run/bike-Orrington 10k-41:19 6:39-17/92/2F-Weather: Fair to Midland, 50 degrees-1~/6:06.66-2~/12:32.32(6:26.66)-3~/19:01.87(6:29.55)-4~/25:52.06(6:50.19)-5~/32:51.06(6:59.00)-6~/39:56.34(7:05.28)-6.2~/41:21.37(1:25.03)-bike 12.05/45:27/15.9mph-12.63/47:46/15/8mph-Sat-5/2/09
19.95 miles
420.36 in training shoes (still 7.5 in new training shoes)
5/3/09-5/9/09
swim-with kids and 700M-50M/1:12.64-100M/2:44.47(1:31.83)-150M/4:15.38(1:30.91)-200M/5:45.48(1:30.10)-250M/7:15.37(1:29.89)-300M/8:52.37(1:37.00)-350M/10:25.88(1:33.51)-rest to 11min 35sec~-400M/12:18.72(1:52.84/1:18)-450M/13:46.08(1:27.36)-475M/14:30.70(44.62)-500M/15:16.47(45.77)-550M/16:44.87(1:28.40)-600M/18:15.10(1:30.23)-650M/19:46.64(1:31.54)-700M/21:22.88(1:36.24)-Mon-5/4/09
4.3~-1.8~/12:35.30-2~/14:15.92-3.1~/21:56-4~/27:57.64-4.3~/30:07.54-Tues-5/5/09
3.1~-treadmill 10% incline 2.75/20:30-3.1~/22:15?-Wed-5/6/09
3.1~-run/swim-1~/lost split 6:30~-2~/6:38-2.1~/14:15-3~/20:18.75-3.1~/21:06.93(6:51.22)-swim with family and 150M-50M/1:12.42-100M/2:34.85(1:22.41)-150M/3:54.34(1:19.51)-2min rest-50M/1:08.02-55sec rest-50M/1:07.12-rest 52sec-50M/1:06.07-Thurs-5/7/09*Fri-5/8/09*swim-with kids and 50M/1:09.37-100M/2:27.50(1:18.13)-150M/3:43.98(1:16.44)-1:15rest-50M/1:01.50-30secrest-50M/1:09.71-45secrest-50M/1:18.18-1:18rest-50M/1:09.35-Sat-5/9/09
10.5 miles
420.36 in old training shoes (14.9 in new training shoes)
5/10/09-5/16/09-Mother's Day 5k/Hot Pursuit 5k
3.1~-Mother's Day 5k 19:41 6:20 -6:07/12:44(6:37)/-75/2207/5F/1stagegrp-Sun-5/10/09
swim-first pullups-6-pushups-41-situps-60-with kids and 1200M total-200M
warmup/50m/1:23.46-100M/2:53.73(1:30.27)-150M/4:27.78(1:34.05)-200M/5:57.66(1:29.88)-4min rest-200M/50m/1:09.60-100m/(2:28.81)1:19.21-150M/(3:44.83)1:16.02-200M/(4:59.18)1:14.35-2minrest-100M/50M/1:07.31-100M/(2:22.60)1:15.29-1minrest-50M/1:03.90-3minrest-200M/50M/1:10.68-100M/(2:27.18)1:16.50-150M/(3:46.64)1:19.
46-200M/(5:02.55)1:15.91-2minrest-100M/50M/1:07.65-100M/(2:22.37)1:14.72-1minrest-50M/1:01.96-1:30rest-50M/1:07.65-45secrest-50M/1:05.21-1minrest-200M cooldown-50M/42:47/1:22.73-100M/44:10/1:24(2:46~)-150M/45:56/1:24(4:10~)-200M/46:17/1:21(5:31~)-Mon-5/11/09
3.2~-1~/6:27.63-2~/13:11.53(6:43.90)normally 3rd mile-3~/19:45.20(6:33.67)-3.1~/20:32.03(46.83)-3.2~/21:09.19-pullups-2-Tues-5/12/09
4.3~-1.8~/12:42.16-2~/14:22.12-3.1~/22:01.68-4~/27:50.56-4.3~/30:03.62-pullups-4-Wed-5/13/09
3.2~-run/swim-1~/6:33.93-2~/13:03.64(6:29.71)-3~/19:44.23(6:40.59)-3.1~/20:22.09(37.86)-3.2~/21:03.45-swim 4 x 150M + 1
50M-50M/1:07.82-100M/2:27.13(1:19.31)-150M/3:43.91(1:16.78)-1:16rest-50M/1:11.51-100M/1:19.51(2:31.02)-150M/1:17.74(3:48.76)-2:11rest-50M/1:11.53-100M/1:19.84(2:31.37)-150M/1:15.81(3:47.18)-1:12rest-50M/1:08.61-100M/1:16.21(2:24.82)-150M/1:15.06(3:39.88)-1:20rest-50M/1:01.44-Thurs-5/14/09*
Fri-5/15/09*
3.1~-Hot Pursuit 5k 19:37 6:20-6:22.77/(13:10.01)6:47.24/(18:00:24)5:50.23/(18:39.30)(6:29.92)39:06/(20:33:14)1:53.84-18/242/1F-Sat-5/16/09
13.8 miles
420.36 in old running shoes (25.6 in new training shoes)
5/17/09-5/23/09
5.5~-6~-bike/run-1st loop/9:03.88-1:25.50 jog(10:29:38)-2nd loop/6:43.69(17:13.07)-46.06 jog(17:59.13)-3rd loop/7:53.09 with dog(25:52.22)-get dog water 1:07.41(26:59.63)-4th loop/6:39.50(33:39.13)-5th loop/7:26.09(41:05.22)-bike first-12.01miles/43:55/16.4ave mph-with cooldown total-12.77miles/48:32/15.8ave mph-Sun-5/17/09
swim-50M/1:21.13-100M/2:44.87(1:23.74)-150M/4:09.20(1:24.33)-200M/5:33.39(1:24.19)-250M/6:56.42(1:23.03)-300M/8:20.11(1:23.69)-350M/9:42.30(1:22.19)-400M/11:05.99(1:23.69)-450M/12:29.64(1:23.65)-475M/13:13.26(42.62)-500M/13:55.55(42.29)-550M/15:20.76(1:25.21)-600M/16:47.68(1:26.92)-650M/18:13.52(1:25.84)-700M/19:38.61(1:25.09)-750M/21:05.01(1:26.40)-800M/22:27.08(1:22.07)-2:53.41rest start at 25:00.35 watch time 50M/26:22.42(1:21.57)-100M/27:49.98(1:27.56)-150M/29:16.61(1:26.63)-200M/30:42.93(1:26.30)-250M/32:08.51(1:25.60)-300M/33:33.54(1:25.03)-1:26.82-rest to 35:00.36-50M/1:11.71 watch total 36:12.07-Mon-5/18/09
7.25~-run/bike/run-4.15/30:04-1.8~/12:48.94-2~/14:34.55-3.1~/22:35.12-4~/28:59.86-4.15~/30:04-bike with group-12.51miles/48:53/14.1ave mph-run 3.1~/22:55.47-Wed-5/19/09
3.1~-1~/6:38.55-2~/13:21.00(6:42.49)-3~/20:26.20(7:05.20)-3.1~/21:05.58(39.38-Thurs-5/21/09
Fri-5/22/09*
Sat-5/23/09
15.85~ miles
420.36 in old running shoes (41.45 in new training shoes)
5/24/09-5/30/09
bike-15.95miles/1:03.03/15.1ave mph-split from my reset second portion of ride including big uphill-10.46miles/38:29/16.3ave mph-Sun-5/24/09
3.1~-1~/6:45.80-2~/13:29.68(6:43.88)-3~/20:30.15(7:00.47)-3.1~/21:09.84(39:69)--Tues-5/26/09
4.25~-1.8~/12:55.83-2~/14:36.81-3.1~/22:15.64-4~/28:15.62-4.25~/30:07.14-Wed-5/27/09
Thurs-5/28/09*
Fri-5/29/09*
7.35 miles
420.36 in old running shoes (48.8 in new training shoes)
5/31/09-6/6/09-Bath Y Tri
Bath Y Tri-1:18.50.01-525yd swim/12:01.4(128)-11.5 miles bike/45:16.8 (69)-3.1~ run/21:31.6 (8)-70/186/7F/1stagegrp-Sun-5/31/09
swim-50M/1:06.99-1r-50M/1:12.11-100M/1:19.73(2:31.84)-1r-50M/1:15.37-100M/1:21.26(2:36.63)-150M/1:17.12(3:53.75)-1.5r-50M/1:07.06-100M/1:16.13(2:20.19)-1r-50M/1:04.86-1r-25M/27.35-25secr-25M/31.003.15~-1~/6:38.94-2~/13:12.81(6:33.87)-3~/20:04.45(6:51.64)-3.1~/21:04.39(23.42)-Tues-6/2/09
12.3~-1.8~/12:41.85-2~/14:21.16-3.1~/22:06.94-4~28:04.02-4.3~/30:13.68-evening-18:35.43 warmup-6 x 440yds-1:19.45/2:15.31r-1:18.91/2:41.39r-1:16.81/3:16.30r-1:20.63/3:54.09-1:19.85/3:47.88-1:20.16/3:27.96-17:30.88 cooldown-Wed-6/3/09
Thurs-6/4/09*
swim-50yds/59:63-50yds/1:00.08-50yds/1:02.13-100yds/2:!6.42(1:14.29)-150yds/3:34.87(1:18.45)-50yds/1:!9.63-150yds untimed-earlier pullups-7-pushups-41-situps-53-pullups-3-Fri-6/5/09*
9.2? at least-1:49.54-brunswick commons-Sat-6/6/09
27.75 miles
75.45 in new training shoes
6/7/09-6/13/09-Bangor Milk Mile
3.1~-run/swim-1~/6:48.73-2~/13:38.82(6:50.09)-3~/20:36.05(6:57.23)-3.1~/21:13.97(37.92)-pullups-5-pushups-40-situps-54-swim-half length of pool25M/25M/150M/150M/150M-25M/25M/25M/25M faster-Mon-6/08/09
4.25~-1.8~/12:57.98-2~/14:38.82-3.1~/22:24.70-4~/28:27.80-4.25~/30:09.91-Wed-6/10/09
pullups-6-pushups-40-situps-52-leg lifts x 2-pullups-5-dips-10-thurs-6/11/09*
3.22~-run/bike-Bangor mile 5:28-14/125/2F/1stagegrp-bike 2:02.02/30.42 miles/14.9mph-2.22~/15 minutes-Sat-6/13/09
10.57 miles
86.04 in new training shoes
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-4/1/09Thurs-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-4/6/095.63~-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-51/2-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-Sat-4/11/09
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
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)
4/19/09-4/25/09
8~-7.5~/56minutes~-8.0~/1hr-Sun-4/19/09
3.3~-bike/run-26:54.16-with group-after bike-10.53/44:28/14.2mph-with group-Tues-4/21/09
3.1~-25:00-treadmill 10% incline-Wed-4/22/09
swim-deep end freestyle-75M-(50M/1:23.80-25M/2:09.82(46.02))-20sec rest-25M/42.07-5sec rest-50M/1:21.16-in lane 50M/1:18.29-12sec rest-25M/45.04-14sec rest-25M/39.47-Thurs-4/23/09*
swim-900yds total-100yds/50yrds/1:09/50yds/2:26(1:17)-50yrds/1:07-50yds/1:11-longer
rest-50yds/1:08-50yds/1:07-50yds/1:08-lost split-longer rest-50yds/1:12-50yds/1:11-50yds/1:09-50yds/1:08-longer rest-50yds/1:08-50yds/1:08-50yds/1:12-50yds/1:12-longer rest-50yds/?-50yds/1:03-close to 50 second rests,longer rests consisted of approximately a minute and 50 seconds-Sat-4/25/09
14.4 miles
399.71 in training shoes -shoes feel they should be retired soon-(still 7.5 in new training shoes)
4/26/09-5/2/09-Animal Orphanage 5k-with dog/Orrington 10k
3.1~-Animal Orphanage-21:02 6:46-1stdog/6/108/2F/1stagegrp-Owen 29:46 9:35-1stagegrp(broke agegrp record)-Olivea 50:13 16:10-2ndagegrp-Sun-4/26/09
swim with Olivea-Mon-4/27/09
3.1~-run/swim-1.8~/12:31-2~/14:14-3~/19:43-3.1~/20:28-3.2~/21:08-swim freestyle/crawl-50M(half pool)/1:24.34-100M/2:57.90(1:33.56)-150M/4:32.52(1:34.52)-200M/6:08.67(1:36.25)-250M/7:41.92(1:33.25)-275M/8:30.96(49.04)-300M/9:19.14(48.18)-350M/10:54.78(1:35.64)-400M/12:27.61(1:32.83-450M(whole pool length)/13:56.86(1:29.25)-switched lanes 475M/14:42.36(45.50)-switched back 500M/15:31.38(49.02)-550M/17:04.23(1:32.85)-600M/18:29.77(1:25.54)-cooldown-625M and some breast and
underwater/20:21.88-Thurs-4/30/09*
6.2~-run/bike-Orrington 10k-41:19 6:39-17/92/2F-Weather: Fair to Midland, 50 degrees-1~/6:06.66-2~/12:32.32(6:26.66)-3~/19:01.87(6:29.55)-4~/25:52.06(6:50.19)-5~/32:51.06(6:59.00)-6~/39:56.34(7:05.28)-6.2~/41:21.37(1:25.03)-bike 12.05/45:27/15.9mph-12.63/47:46/15/8mph-Sat-5/2/09
19.95 miles
420.36 in training shoes (still 7.5 in new training shoes)
5/3/09-5/9/09
swim-with kids and 700M-50M/1:12.64-100M/2:44.47(1:31.83)-150M/4:15.38(1:30.91)-200M/5:45.48(1:30.10)-250M/7:15.37(1:29.89)-300M/8:52.37(1:37.00)-350M/10:25.88(1:33.51)-rest to 11min 35sec~-400M/12:18.72(1:52.84/1:18)-450M/13:46.08(1:27.36)-475M/14:30.70(44.62)-500M/15:16.47(45.77)-550M/16:44.87(1:28.40)-600M/18:15.10(1:30.23)-650M/19:46.64(1:31.54)-700M/21:22.88(1:36.24)-Mon-5/4/09
4.3~-1.8~/12:35.30-2~/14:15.92-3.1~/21:56-4~/27:57.64-4.3~/30:07.54-Tues-5/5/09
3.1~-treadmill 10% incline 2.75/20:30-3.1~/22:15?-Wed-5/6/09
3.1~-run/swim-1~/lost split 6:30~-2~/6:38-2.1~/14:15-3~/20:18.75-3.1~/21:06.93(6:51.22)-swim with family and 150M-50M/1:12.42-100M/2:34.85(1:22.41)-150M/3:54.34(1:19.51)-2min rest-50M/1:08.02-55sec rest-50M/1:07.12-rest 52sec-50M/1:06.07-Thurs-5/7/09*Fri-5/8/09*swim-with kids and 50M/1:09.37-100M/2:27.50(1:18.13)-150M/3:43.98(1:16.44)-1:15rest-50M/1:01.50-30secrest-50M/1:09.71-45secrest-50M/1:18.18-1:18rest-50M/1:09.35-Sat-5/9/09
10.5 miles
420.36 in old training shoes (14.9 in new training shoes)
5/10/09-5/16/09-Mother's Day 5k/Hot Pursuit 5k
3.1~-Mother's Day 5k 19:41 6:20 -6:07/12:44(6:37)/-75/2207/5F/1stagegrp-Sun-5/10/09
swim-first pullups-6-pushups-41-situps-60-with kids and 1200M total-200M
warmup/50m/1:23.46-100M/2:53.73(1:30.27)-150M/4:27.78(1:34.05)-200M/5:57.66(1:29.88)-4min rest-200M/50m/1:09.60-100m/(2:28.81)1:19.21-150M/(3:44.83)1:16.02-200M/(4:59.18)1:14.35-2minrest-100M/50M/1:07.31-100M/(2:22.60)1:15.29-1minrest-50M/1:03.90-3minrest-200M/50M/1:10.68-100M/(2:27.18)1:16.50-150M/(3:46.64)1:19.
46-200M/(5:02.55)1:15.91-2minrest-100M/50M/1:07.65-100M/(2:22.37)1:14.72-1minrest-50M/1:01.96-1:30rest-50M/1:07.65-45secrest-50M/1:05.21-1minrest-200M cooldown-50M/42:47/1:22.73-100M/44:10/1:24(2:46~)-150M/45:56/1:24(4:10~)-200M/46:17/1:21(5:31~)-Mon-5/11/09
3.2~-1~/6:27.63-2~/13:11.53(6:43.90)normally 3rd mile-3~/19:45.20(6:33.67)-3.1~/20:32.03(46.83)-3.2~/21:09.19-pullups-2-Tues-5/12/09
4.3~-1.8~/12:42.16-2~/14:22.12-3.1~/22:01.68-4~/27:50.56-4.3~/30:03.62-pullups-4-Wed-5/13/09
3.2~-run/swim-1~/6:33.93-2~/13:03.64(6:29.71)-3~/19:44.23(6:40.59)-3.1~/20:22.09(37.86)-3.2~/21:03.45-swim 4 x 150M + 1
50M-50M/1:07.82-100M/2:27.13(1:19.31)-150M/3:43.91(1:16.78)-1:16rest-50M/1:11.51-100M/1:19.51(2:31.02)-150M/1:17.74(3:48.76)-2:11rest-50M/1:11.53-100M/1:19.84(2:31.37)-150M/1:15.81(3:47.18)-1:12rest-50M/1:08.61-100M/1:16.21(2:24.82)-150M/1:15.06(3:39.88)-1:20rest-50M/1:01.44-Thurs-5/14/09*
Fri-5/15/09*
3.1~-Hot Pursuit 5k 19:37 6:20-6:22.77/(13:10.01)6:47.24/(18:00:24)5:50.23/(18:39.30)(6:29.92)39:06/(20:33:14)1:53.84-18/242/1F-Sat-5/16/09
13.8 miles
420.36 in old running shoes (25.6 in new training shoes)
5/17/09-5/23/09
5.5~-6~-bike/run-1st loop/9:03.88-1:25.50 jog(10:29:38)-2nd loop/6:43.69(17:13.07)-46.06 jog(17:59.13)-3rd loop/7:53.09 with dog(25:52.22)-get dog water 1:07.41(26:59.63)-4th loop/6:39.50(33:39.13)-5th loop/7:26.09(41:05.22)-bike first-12.01miles/43:55/16.4ave mph-with cooldown total-12.77miles/48:32/15.8ave mph-Sun-5/17/09
swim-50M/1:21.13-100M/2:44.87(1:23.74)-150M/4:09.20(1:24.33)-200M/5:33.39(1:24.19)-250M/6:56.42(1:23.03)-300M/8:20.11(1:23.69)-350M/9:42.30(1:22.19)-400M/11:05.99(1:23.69)-450M/12:29.64(1:23.65)-475M/13:13.26(42.62)-500M/13:55.55(42.29)-550M/15:20.76(1:25.21)-600M/16:47.68(1:26.92)-650M/18:13.52(1:25.84)-700M/19:38.61(1:25.09)-750M/21:05.01(1:26.40)-800M/22:27.08(1:22.07)-2:53.41rest start at 25:00.35 watch time 50M/26:22.42(1:21.57)-100M/27:49.98(1:27.56)-150M/29:16.61(1:26.63)-200M/30:42.93(1:26.30)-250M/32:08.51(1:25.60)-300M/33:33.54(1:25.03)-1:26.82-rest to 35:00.36-50M/1:11.71 watch total 36:12.07-Mon-5/18/09
7.25~-run/bike/run-4.15/30:04-1.8~/12:48.94-2~/14:34.55-3.1~/22:35.12-4~/28:59.86-4.15~/30:04-bike with group-12.51miles/48:53/14.1ave mph-run 3.1~/22:55.47-Wed-5/19/09
3.1~-1~/6:38.55-2~/13:21.00(6:42.49)-3~/20:26.20(7:05.20)-3.1~/21:05.58(39.38-Thurs-5/21/09
Fri-5/22/09*
Sat-5/23/09
15.85~ miles
420.36 in old running shoes (41.45 in new training shoes)
5/24/09-5/30/09
bike-15.95miles/1:03.03/15.1ave mph-split from my reset second portion of ride including big uphill-10.46miles/38:29/16.3ave mph-Sun-5/24/09
3.1~-1~/6:45.80-2~/13:29.68(6:43.88)-3~/20:30.15(7:00.47)-3.1~/21:09.84(39:69)--Tues-5/26/09
4.25~-1.8~/12:55.83-2~/14:36.81-3.1~/22:15.64-4~/28:15.62-4.25~/30:07.14-Wed-5/27/09
Thurs-5/28/09*
Fri-5/29/09*
7.35 miles
420.36 in old running shoes (48.8 in new training shoes)
5/31/09-6/6/09-Bath Y Tri
Bath Y Tri-1:18.50.01-525yd swim/12:01.4(128)-11.5 miles bike/45:16.8 (69)-3.1~ run/21:31.6 (8)-70/186/7F/1stagegrp-Sun-5/31/09
swim-50M/1:06.99-1r-50M/1:12.11-100M/1:19.73(2:31.84)-1r-50M/1:15.37-100M/1:21.26(2:36.63)-150M/1:17.12(3:53.75)-1.5r-50M/1:07.06-100M/1:16.13(2:20.19)-1r-50M/1:04.86-1r-25M/27.35-25secr-25M/31.003.15~-1~/6:38.94-2~/13:12.81(6:33.87)-3~/20:04.45(6:51.64)-3.1~/21:04.39(23.42)-Tues-6/2/09
12.3~-1.8~/12:41.85-2~/14:21.16-3.1~/22:06.94-4~28:04.02-4.3~/30:13.68-evening-18:35.43 warmup-6 x 440yds-1:19.45/2:15.31r-1:18.91/2:41.39r-1:16.81/3:16.30r-1:20.63/3:54.09-1:19.85/3:47.88-1:20.16/3:27.96-17:30.88 cooldown-Wed-6/3/09
Thurs-6/4/09*
swim-50yds/59:63-50yds/1:00.08-50yds/1:02.13-100yds/2:!6.42(1:14.29)-150yds/3:34.87(1:18.45)-50yds/1:!9.63-150yds untimed-earlier pullups-7-pushups-41-situps-53-pullups-3-Fri-6/5/09*
9.2? at least-1:49.54-brunswick commons-Sat-6/6/09
27.75 miles
75.45 in new training shoes
6/7/09-6/13/09-Bangor Milk Mile
3.1~-run/swim-1~/6:48.73-2~/13:38.82(6:50.09)-3~/20:36.05(6:57.23)-3.1~/21:13.97(37.92)-pullups-5-pushups-40-situps-54-swim-half length of pool25M/25M/150M/150M/150M-25M/25M/25M/25M faster-Mon-6/08/09
4.25~-1.8~/12:57.98-2~/14:38.82-3.1~/22:24.70-4~/28:27.80-4.25~/30:09.91-Wed-6/10/09
pullups-6-pushups-40-situps-52-leg lifts x 2-pullups-5-dips-10-thurs-6/11/09*
3.22~-run/bike-Bangor mile 5:28-14/125/2F/1stagegrp-bike 2:02.02/30.42 miles/14.9mph-2.22~/15 minutes-Sat-6/13/09
10.57 miles
86.04 in new training shoes
posted by stiner_net at 6:26 PM
0 Comments:
Post a Comment
<< Home