Friday, September 22, 2006
More Swimming, short run
Workout Summary: Run 4.5 in am (37')/pm swim 3500 (57")
6:30am: Run 4.5 (37') Easy 9 min pace, HR <100
pm swimm> This is the fastest I have ever done a 2000 time trial (29:12)
Then 5 sets of 100 IM, followed by a 200 free pull. 15 sec rest between. 45 sec rest between sets. Total set 1500
1= 1:36 100 IM/ 2:52, 200 pull
2= 1:37/ 2:53
3= 1:35/ 2:56
4= 1:35/ 2:47
5= 1:34/ 2:48
Diet:
Breakfast: 1 garlic bagel, 1 peach, 16 oz skim milk with 30 grams protein added
Lunch: Baja fresh burrito bowl (black beans, rice, tomato, lettuce), diet shasta
Afternoon: Med. non fat chai, molasses cookie
Dinner: At Kelly and Lori's. Grilled salmon, rice, vegies, 1 beer and couple glasses of wine.
Before bed: 2 cups low fat ice cream.
6:30am: Run 4.5 (37') Easy 9 min pace, HR <100
pm swimm> This is the fastest I have ever done a 2000 time trial (29:12)
Then 5 sets of 100 IM, followed by a 200 free pull. 15 sec rest between. 45 sec rest between sets. Total set 1500
1= 1:36 100 IM/ 2:52, 200 pull
2= 1:37/ 2:53
3= 1:35/ 2:56
4= 1:35/ 2:47
5= 1:34/ 2:48
Diet:
Breakfast: 1 garlic bagel, 1 peach, 16 oz skim milk with 30 grams protein added
Lunch: Baja fresh burrito bowl (black beans, rice, tomato, lettuce), diet shasta
Afternoon: Med. non fat chai, molasses cookie
Dinner: At Kelly and Lori's. Grilled salmon, rice, vegies, 1 beer and couple glasses of wine.
Before bed: 2 cups low fat ice cream.
