330dave

Wed, Jul 23, 2008

Wed, 23 Jul 2008 04:00:00 +0100

swim

Tue, Jul 22, 2008

Tue, 22 Jul 2008 04:00:00 +0100

cntrvl/bntfl

sore hamstirng at beginning, continued. at mile 4 it seized/cramped up - had to walk in....no 10k on 24th :(......

not sure what happened. I swam yesterday and did a kick work on my back - 1st time I have done this - felt something - twinge - initially. I'm sure it will mend quickly, but not in 2 days.

Mon, Jul 21, 2008

Mon, 21 Jul 2008 04:00:00 +0100

swim

Sat, Jul 19, 2008

Sat, 19 Jul 2008 04:00:00 +0100

.75 easy warm up

800 @ 3:15, 3:15, 3:20, 3:15

.75 cool down

Thu, Jul 17, 2008

Thu, 17 Jul 2008 04:00:00 +0100

cntrl/frmgtn

Wed, Jul 16, 2008

Wed, 16 Jul 2008 04:00:00 +0100

swim

Tue, Jul 15, 2008

Tue, 15 Jul 2008 04:00:00 +0100

1 mile warm up

3 mile tempt at 7:15 - 7:25 pace

1/2 mile cool down

Mon, Jul 14, 2008

Mon, 14 Jul 2008 04:00:00 +0100

5/8 mile swim

Fri, Jul 11, 2008

Fri, 11 Jul 2008 04:00:00 +0100

6 miles - centerville

Thu, Jul 10, 2008

Thu, 10 Jul 2008 04:00:00 +0100

5/8 mile swim at lunch

Wed, Jul 09, 2008

Wed, 09 Jul 2008 04:00:00 +0100

1 mile easy warm up

4 mile tempo under 7:30 pace

1 mile easy cool down

Tue, Jul 08, 2008

Tue, 08 Jul 2008 04:00:00 +0100

5/8 mile swim

Mon, Jul 07, 2008

Mon, 07 Jul 2008 04:00:00 +0100

4 easy cntrvl/bntfl

Tue, Jul 01, 2008

Tue, 01 Jul 2008 04:00:00 +0100

1 easy warm up

3 mile tempo

7:17, 7:23, 7:42

1/2 mile cool down

Not happy with last mile. Lost focus.

Mon, Jun 30, 2008

Mon, 30 Jun 2008 04:00:00 +0100

5 easy miles - Centerville

Wed, Jun 25, 2008

Wed, 25 Jun 2008 04:00:00 +0100

4 easy - cntrvl/bntfl

wanted to do some interval track work, but the Viewmont track was under construction, so I continued my run on the road.

Tue, Jun 24, 2008

Tue, 24 Jun 2008 04:00:00 +0100

1/2 mile swim

Mon, Jun 23, 2008

Mon, 23 Jun 2008 04:00:00 +0100

1 easy

3 mile tempo

7:23, 7:11, 7:17