Tuesday, August 22, 2006
Swim 4100, Run 4
6:45 am: 15 min of pilates abs.
5:30 pm:
Swim 4100 (3800 meters) continuous in 50 meter pool. Descended each 1000,
17:50, 17:40, 17:20, final 800 in 13:50. Total time 66:30
Then run 30:30, 4 miles. First 1.5 inm 8 min pace, then final 2.5 in 7:20 pace. This was pushing the limits for my hamstring. Started tightening up with about 1/2 mile to go. I think 7:30-40 pace is pretty safe up to 6-8 miles, 8 min pace or slightly faster for anything longer.
*felt ok on swim. Ave slightly less than 1:45/100 meter (70 min pace for 4K)
Diet:
Breakfast: 2 vanilla low fat yogart's. med. coffee with cream
Lunch: Thai wheat noodles with tofu and broccoli, light oil. Salad.
Afternoon: Coffee and cliff protein bar.
Dinner: Met out with Hannes, Ann, Erin, Rob, Grant for a couple of pints. Had bbq chicken sandwich with a few fries. Hummus plate.
5:30 pm:
Swim 4100 (3800 meters) continuous in 50 meter pool. Descended each 1000,
17:50, 17:40, 17:20, final 800 in 13:50. Total time 66:30
Then run 30:30, 4 miles. First 1.5 inm 8 min pace, then final 2.5 in 7:20 pace. This was pushing the limits for my hamstring. Started tightening up with about 1/2 mile to go. I think 7:30-40 pace is pretty safe up to 6-8 miles, 8 min pace or slightly faster for anything longer.
*felt ok on swim. Ave slightly less than 1:45/100 meter (70 min pace for 4K)
Diet:
Breakfast: 2 vanilla low fat yogart's. med. coffee with cream
Lunch: Thai wheat noodles with tofu and broccoli, light oil. Salad.
Afternoon: Coffee and cliff protein bar.
Dinner: Met out with Hannes, Ann, Erin, Rob, Grant for a couple of pints. Had bbq chicken sandwich with a few fries. Hummus plate.
