The Training Blog of SurfSeraph17

It was so hard to come back to gym today. I really didn’t want to but I did it! I spent most of the time just spinning it out since even being there was a struggle for me yesterday. It was good though, got my sweat on and felt a little better about dressen’ up to hit the club.

Workout:

• Type: Cycle
• Date: 07/03/2008
• Time: 18:00:00
• Total Time: 00:52:00.00
• Average Heart rate: 159
• Max Heart rate: 180
• Calories: 550
• Distance: 12.3 miles
• Average Speed: 14.19 mph

Today was totally awesome. For the past two weeks I have felt like a rock in the pool. I felt like I was fighting the water instead of moving through it. Very frustrating. But today I got my groove back and kicked ass! I felt completely fluid, I was really moving through the water. I lead the first 300 draft and it was great. I set a pace that felt fast but I could maintain for a while. When we where done my group was like WOW your fast, we could barely keep up. It made me happy. I was just trying to set a pace where the group wouldn’t be bored since I’m usually bored drafting. Oh yea and Andy said “this is the fastest girl here” stupid but it made me happy. Hell yea people I’m back!

50 Free

300 Free
200 Pull
100 Kick

3 X 250 Free
2 X 300 Free
1 X 400 ( ½ pull ½ swim)

50 Kick

Total: 2450

Workout:

• Type: Swim
• Date: 07/03/2008
• Time: 06:00:00
• Total Time: 1:00:00.00
• Distance: 2,450 yd
• Average Pace: 2:27.16/100yd

Ok so today wasn’t really much of a work out. I took a “bike handling” class at cycle U in Seattle. I had fun but it was more of a “learn to ride in a pace line” class then any thing else. We started off with bump drills in the grass to get used to touching each over and being close. Then we talked about and practiced pace lines and epsilons. My favorite part of the class would have to be when Adrian (our super sexy instructor) was in front of me in the pace line. With about a half hour to go in the class a thunderstorm started. It was fun to ride in but Adrian decided we should head inside. In the class room we discussed turns and cornering. It would have been better if we could have practiced a little but you can’t do any thing about the rain eh? Side note: Adrian was banging but I feel like cut off denim shorts are a sure sign of bating for the team. Sad, you lucky boys!

Workout:

• Type: Cycle
• Date: 07/02/2008
• Time: 18:00:00
• Total Time: 2:00:00.00
• Distance: 2 miles
• Average Speed: 1 mph

I think this is what we did today.. I went white water Rafting and was super sore

200 Free
200 Pull
200 Kick

10 X 25 Free
5 X 50 Free (drafting drill)
50 D.P.S.
4 X 100 Free (drafting drill)

100 Free

Workout:

• Type: Swim
• Date: 07/01/2008
• Time: 06:00:00
• Total Time: 1:00:00.00
• Distance: 1,650 yd
• Average Pace: 3:37.6/100yd

Today was my own work out. It went pretty well until my last lap. both my calfs and one of my quads cramped up. I looked pretty stupid plus it was a pain trying to get out of the pool.

Warm Up:
200 Free
200 Pull
200 Kick

Drills:
50 Sculling Drill
50 Finish Drill
50 Doggy Paddle Drill

Main Set:
200 Free
300 Free
400 Free
300 Free
200 Free

Cool Down:
100 D.P.S.

Workout:

• Type: Swim
• Date: 06/30/2008
• Time: 17:45:00
• Total Time: 1:00:00.00
• Distance: 2,305.6 yd
• Average Pace: 2:36.14/100yd

So I swear I have been working out this whole time! I’ve just been jotting down my work outs in a notebook and been to lazy to plug them all in. So here we go trying again at this tracking business.

Today was a really nice ride. It was already above 60 degrees and sunny at 6am. Mom and I did the usual 16 mile ride. Just really relaxed trying to get back into things again. I’ve been nursing an injury from my last tri and this is my first week getting back into the swing of things. I’d say this week is starting off well!

Workout:

• Type: Cycle
• Date: 06/30/2008
• Time: 06:00:00
• Total Time: 1:00:00.00
• Distance: 16 miles
• Average Speed: 16 mph

Not my best cycling day but not my worst eather. Between my morning swim and cycling Tuesday my legs where starting off a little sore. But it was fun! Felt good!

Workout:

• Type: Cycle
• Date: 05/15/2008
• Total Time: 1:12:32.00
• Average Heart rate: 156
• Max Heart rate: 177
• Distance: 17.6 miles
• Average Speed: 14.56 mph

Today was awesome! My stroke felt awesome and by the end of our long work out I was still feeling great! I did a 600yrd today no problem, cutting out the flip turns really helped with the distance. Flip turns are fun, they are faster and more closely represent open water swim but when I get up in those distances I think they start to make me sick. I will have to work up to doing a 600 with flip turns. So this is what I remember:

50 Back Stroke
50 Free

Warm Up
25 Skulling Drill
25 Wipper Drill
25 Finish Drill
25 Brest Stroke Drill
^ X3 (30 second rest)
200 Pull

Main Set
600
400
200 (last 50 ay 90%)

Cool Down
200 Pull

50 Free

Workout:

• Type: Swim
• Date: 05/15/2008
• Time: 06:00:00
• Total Time: 1:00:00.00
• Calories: 779
• Distance: 2,745.6 yd
• Average Pace: 2:11.12/100yd

Good day, pushed it hard. I am finding I have to work out harder and harder to get my heart rate up. The ups and downs of geting in better shape Had fun today though, hills and sprints with a pretty high cadnce the whole time.

Workout:

• Type: Cycle
• Date: 05/13/2008
• Time: 18:00:00
• Total Time: 1:00:00.00
• Average Heart rate: 157
• Max Heart rate: 176
• Calories: 616
• Average Speed: 14 mph

Not realy sure of the yards there we did alot of 25’s and 50’s today plus deep water kicking.

Workout:

• Type: Swim
• Date: 05/13/2008
• Time: 06:00:00
• Total Time: 1:00:00.00
• Distance: 193.6 yd
• Average Pace: 0:00.1/100yd