The Training Blog of MicAyer

1000 (100 swim/100 kick/ 100 drill) x3 + 100 swim
400 pull (no paddles) on 6:00
200 pull (no paddles) on 3:00
400 pull (no paddles) on 6:00
200 pull (no paddles) on 3:00
3×50 warm down

Workout:

• Type: Swim
• Date: 10/18/2008
• Time: 10:00:00
• Total Time: 00:39:00.00
• Distance: 2,350 yd
• Average Pace: 1:39.78/100yd

5k run

Workout:

• Type: Run
• Date: 10/05/2008
• Time: 10:00:00
• Total Time: 00:24:01.00
• Distance: 3.1 miles
• Average Pace: 7:45.12/mile

25.8 mile bike

Workout:

• Type: Cycle
• Date: 10/05/2008
• Time: 08:50:00
• Total Time: 1:12:00.00
• Distance: 25.8 miles
• Average Speed: 21.5 mph

850 meter swim

Workout:

• Type: Swim
• Date: 10/05/2008
• Time: 08:35:00
• Total Time: 00:13:11.00
• Distance: 932.8 yd
• Average Pace: 1:25.23/100yd

Wanted to get in an easy run the day before my triathlon. Nothing too difficult…just nice and easy. This run was immediately following the 1900m swim.

Workout:

• Type: Run
• Date: 10/04/2008
• Time: 18:45:00
• Total Time: 00:22:35.00
• Distance: 2.25 miles
• Average Pace: 10:02.01/mile
• Ascent: 232 ft

1800 meters (nice and easy)
- 100m swim / 100m kick / 100m drill
- 200m swim / 100m kick / 100m drill
- 300m swim / 100m kick / 100m drill
- 400m swim / 100m kick / 100m drill
4×25m easy swim
______________________________
TOTAL: 1900 meters

Workout:

• Type: Swim
• Date: 10/04/2008
• Time: 18:30:00
• Total Time: 00:39:55.00
• Distance: 2,076.8 yd
• Average Pace: 1:55.56/100yd

Monday through Wednesday consisted of airplane flights to and from Las Vegas, NV, daily 10+ hours of coordination meetings, high stress periods, and very ‘heavy’ sitting food. I really tried to monitor my body signals, eat properly, and stretch but when on a business trip you really have to adapt quickly to what the others in the group are doing. My plans for myself didn’t always pan out but I believe that I did the best with what I was given. I returned from my trip late last night and I felt that I needed to get into the pool and loosen up because I was feeling very stressed, sore, and tight. This helped out tremendously. I swam at a comfortable pace and worked primarily on technique and kicking. Hopefully this little loosen up session in the pool will allow my body to relax and allow me to perform up to my full potential on Oct. 5th a the U.S. Open Triathlon in Dallas, TX.

1400m = (700m swim/kick/drill) x2
- 100m swim / 100m kick / 100m drill
- 200m swim / 100m kick / 100m drill
4×25 easy

Workout:

• Type: Swim
• Date: 10/02/2008
• Time: 18:30:00
• Total Time: 00:32:55.00
• Distance: 1,636.8 yd
• Average Pace: 2:00.32/100yd

Ran on the treadmill and tried not to exert too much energy.  Wanted to keep it nice and easy.

Workout:

• Type: Run
• Date: 09/28/2008
• Time: 15:00:00
• Total Time: 00:20:00.00
• Distance: 2.1 miles
• Average Pace: 9:31.43/mile

1000m (100 swim / 100 kick / 100 pull)
2×200m pull (no paddles) on 3:15
- easy / make the interval w/o exerting too much energy
6×50m (25 underwater / 25 backstroke) on 1:00
100 warm down

Workout:

• Type: Swim
• Date: 09/28/2008
• Time: 14:00:00
• Total Time: 00:39:07.00
• Distance: 1,968.5 yd
• Average Pace: 1:58.92/100yd

400m warm-up
1000m pull (1 hard / 1 easy)
- 2×50m swim on :55
- 2×100m swim on 1:50
- 2×150m swim on 2:45
- 2×200m swim on 3:40
800m swim
- x4 (3×50m sprint + 1×50m easy on :55 sec)
200m warm down

Workout:

• Type: Swim
• Date: 09/27/2008
• Time: 11:00:00
• Total Time: 00:52:00.00
• Distance: 2,624.67 yd
• Average Pace: 1:58.92/100yd