Twice in One Week?

June 23 at 4:53 pm.... I swam again. Second time in one week. I did (2) 1000 meter sessions.

42:48

Outdoor pool at the YMCA. Shoulder is starting to feel better but it still isn't right.

Long Run Week of June 20

June 21 - Hot & Humid
6:04 pm
Route
10 miles
1:32:12
9:13 minute miles
avg HR 138

First One Up EVERY Hill

Long ride on Sunday. I rode with Tuan and his group. Met Lennie down in the park. We rode with 6 other guys. I was first one up EVERY hill on the ride. We rode out to Poolesville via 28 and Beallsville Road... after going through Georgetown.

6/19/2011
6:03 am
80 miles
4:15:20 ride time
18.8 mph
134 avg HR
86 avg cadence

Very hilly ride. Humid but not sunny. It was hot and I went through six full bottles of fluid. Ate one Clif bar and had flask of Hammer gel.

June 15 Run Results

I missed posting about a workout. It was on Wednesday, June 15. It was a run session that didn't go well. I was bloated and gassy... I had to stop about 50 minutes into the run at a porta-porry. Hot and humid.

3:27 pm
8.4 miles
1:12:30
8:37 minute miles
138 avg HR

Getting Wet

I returned to the pool yesterday. Did 4 x 500. It was the third time I've swum since May 12. My right shoulder still hurts but I don't think anything is broken. It definitely slows me down and is sore.

4 x 500
9:59
8:59
9:35
8:58

Week of June 20

Mon swim 4 x 500 and build / 20 mile recovery ride
Tues Run 10 miles (marathon pace)
Wed 30 min swim / 20 mile spin
Thurs Run 6 miles (marathon pace)
Fri off
Sat TOTAL 200!!!
Sun Run 6 miles (marathon pace)

Booked Schedule

"A" swim meet this morning. I help with concessions so I had to be there at 7:30 am. Then, I am going to a wedding at 3 pm. So, I squeezed a run in between.

6/18
11:24 am
9.2 miles
Route
1:21:00
8:54 minute miles
avg HR 149