Thursday, August 03, 2006
PR Swim and Progressing the Run thurs 8/2
Workout Summary: Swim 3500 (64')/run 4 (30')
Swim: 500 pull wu and cd
20 X 100 First 10 on 30 sec. rest, second 10 on 25 sec. rest.
First 10 1:23 with a couple in 1:22
Second 10, first 5 in 1:22 and lst 5 in 1:21
Then took 1 min rest
500 free in 7:15 (pr)
*7:15 is the fastest I have completed a 500 to date.
Then TM run 4 miles at 7:30 pace. Right hamstring 1/5, felt it but only tightness at highter part.
My cardio is definately fit. My HR for the 4 miles maxed at 117 (10 beats below top of zone1, and averaged 110 for th erun...barely breathing)
Diet:
Breakfast: cliff protein bar, starbucks cinnamon roll with med. coffee.
late morning: caffeine free herbal tea
Lunch: Salad with mixed vegies and chix breast, low fat dressing. 2 oz bag kettle chips. 16 oz water, 12 oz diet shasta.
Dinner: 1 suchi roll and 2 unagi sashimi, miso soup and a few soy beans. 2 beers
Swim: 500 pull wu and cd
20 X 100 First 10 on 30 sec. rest, second 10 on 25 sec. rest.
First 10 1:23 with a couple in 1:22
Second 10, first 5 in 1:22 and lst 5 in 1:21
Then took 1 min rest
500 free in 7:15 (pr)
*7:15 is the fastest I have completed a 500 to date.
Then TM run 4 miles at 7:30 pace. Right hamstring 1/5, felt it but only tightness at highter part.
My cardio is definately fit. My HR for the 4 miles maxed at 117 (10 beats below top of zone1, and averaged 110 for th erun...barely breathing)
Diet:
Breakfast: cliff protein bar, starbucks cinnamon roll with med. coffee.
late morning: caffeine free herbal tea
Lunch: Salad with mixed vegies and chix breast, low fat dressing. 2 oz bag kettle chips. 16 oz water, 12 oz diet shasta.
Dinner: 1 suchi roll and 2 unagi sashimi, miso soup and a few soy beans. 2 beers
