Sunday, January 01, 2006
Road to CDA 06: swim/run
Sunday 1/1
Run: 6.25 miles, 50 min
Swim: 1400, 45:00
Run Treadmill, steady 8 min pace. Calf .5-1/5, very mild pain and stable. HR <126 entire run
Swim: 300 wu 4:45
Drills: 100 yds each (8 total, 4 balance and 4 stroke drills)
balance: 25 drill, swim freetyle 25
balance with roll: 25 drill, swim free 25
Side drill, single arm: 25 each arm, switch each 25
Slide and Glide: 4 X 25
100 free style trying to remember balance from drills: maintained balance for 75 yds, then felt imbalanced final 25: 1:24, breathing every third
Zipper/finger drag: 25 zipper, back finger drag: 100 total
catch-up: 4 X 25
One arm: 25 each arm X 4
Fist: 4X25: 3/4 of link with fist, then convert to free style to feel effects of drill
Then did 4 X 25 with ankle strap: Getting better, really have to press chest to keep hips up
Then 100 free to incorporate drills: 120, breathing every third
Comments: Felt much more balanced today in water. Did a total of 2400 of drills this week.
HR on run improving: 3 weeks ago, 8 min pace would raise HR to above Zone 1 (128) first mile. By 15 min I would be up at upper Zone 4 (148). Today, most of run was under 120, with increase to 122-124 final 10 minutes.
Run: 6.25 miles, 50 min
Swim: 1400, 45:00
Run Treadmill, steady 8 min pace. Calf .5-1/5, very mild pain and stable. HR <126 entire run
Swim: 300 wu 4:45
Drills: 100 yds each (8 total, 4 balance and 4 stroke drills)
balance: 25 drill, swim freetyle 25
balance with roll: 25 drill, swim free 25
Side drill, single arm: 25 each arm, switch each 25
Slide and Glide: 4 X 25
100 free style trying to remember balance from drills: maintained balance for 75 yds, then felt imbalanced final 25: 1:24, breathing every third
Zipper/finger drag: 25 zipper, back finger drag: 100 total
catch-up: 4 X 25
One arm: 25 each arm X 4
Fist: 4X25: 3/4 of link with fist, then convert to free style to feel effects of drill
Then did 4 X 25 with ankle strap: Getting better, really have to press chest to keep hips up
Then 100 free to incorporate drills: 120, breathing every third
Comments: Felt much more balanced today in water. Did a total of 2400 of drills this week.
HR on run improving: 3 weeks ago, 8 min pace would raise HR to above Zone 1 (128) first mile. By 15 min I would be up at upper Zone 4 (148). Today, most of run was under 120, with increase to 122-124 final 10 minutes.
