Monday, January 30, 2006
Road to CDA 06: Swim 2k/Run 4/weights
Mon 1/30
Weight: 168.4, Body fat 7.6%
Summary: Swim 2k (47'), run 4 (28'), weights 50'
Swim:
500 wu in 7:50, then 400 of drills. Did the 4 balance drills, 100 each.
10 X 100/30: All in 1:20-1:23: 3 in 1:23, the other 7 in 120-122
100 cd mixed stroke.
Run:
TM, 4 in 28:00:first mile in 7:30 , then mile 2 in 7, mile 3 in 6:40, 1/2 mile in 6:15, then 1/2 cd in 8 min pace.
Zone Summary:
Zone 1 = 40% (11')
Zone 2 = 32% (9')
Zone 3 = 14% (4')
Zone 4 = 14% (4')
Full weight routine, 50 minutes. The usual except put lunges at the end instead of beginning.
Weight: 168.4, Body fat 7.6%
Summary: Swim 2k (47'), run 4 (28'), weights 50'
Swim:
500 wu in 7:50, then 400 of drills. Did the 4 balance drills, 100 each.
10 X 100/30: All in 1:20-1:23: 3 in 1:23, the other 7 in 120-122
100 cd mixed stroke.
Run:
TM, 4 in 28:00:first mile in 7:30 , then mile 2 in 7, mile 3 in 6:40, 1/2 mile in 6:15, then 1/2 cd in 8 min pace.
Zone Summary:
Zone 1 = 40% (11')
Zone 2 = 32% (9')
Zone 3 = 14% (4')
Zone 4 = 14% (4')
Full weight routine, 50 minutes. The usual except put lunges at the end instead of beginning.
