The Training Blog of khylowens

great run. going to work on getting up to 12 miles in 90 min.

Workout:

• Type: Run
• Date: 03/13/2009
• Time: 12:32:42
• Total Time: 1:30:00.00
• Calories: 1667
• Distance: 11.6 miles
• Average Pace: 7:45.72/mile

500 warm up

ladder by 100 up to 500 and down

even hundreds I.M.

odd hundreds free

cool down: slow swim till I reached one hour

Workout:

• Type: Swim
• Date: 03/10/2009
• Time: 14:01:48
• Total Time: 1:00:00.00
• Calories: 783
• Distance: 3,350 yd
• Average Pace: 1:47.66/100yd

Workout:

• Type: Run
• Date: 03/09/2009
• Time: 13:23:41
• Total Time: 1:00:00.00
• Calories: 900
• Distance: 7.38 miles
• Average Pace: 8:07.8/mile

felt good even after my swim. next week I will add five minutes to  my runs and try not to over do it.

Workout:

• Type: Run
• Date: 02/06/2009
• Time: 14:20:48
• Total Time: 00:49:27.00
• Calories: 1035
• Distance: 6.5 miles
• Average Pace: 7:36.27/mile

I don’t know why but lately I have been doing a lot of IM drills. Maybe changing it up is making it more fun, and everyone that I have known that is really good at swimming is very good at all four strokes. maybe it will help improve my times in my tris this summer.

warm up 500 yard

5×100 yard IM 15seconds rest between

100 yard easy swim

5×200 IM 15 second rest

400 cool down

Workout:

• Type: Swim
• Date: 02/06/2009
• Time: 14:16:39
• Total Time: 00:55:00.00
• Calories: 792
• Distance: 2,500 yd
• Average Pace: 2:11.96/100yd

that’s a new personal best for a 10k

Workout:

• Type: Run
• Date: 01/29/2009
• Time: 12:45:08
• Total Time: 00:47:22.00
• Calories: 836
• Distance: 6.4 miles
• Average Pace: 7:23.9/mile

It was an amazing day. got there about 7:30 this morning and started hiking the two miles to were we were going to climb. (Phoenix right now is so nice, spring has officialy started here. everything is green and some of the flowers have started to bloom.) we got to the start of the climb. it is a four pitch 5.7 trad climb. I lead my first trad climb to day, it is a lot more scary when you are placing your own gear than when you get use hangers that are already in the wall. I did it with out falling so I was happy.the next three pitches I flowed. when we got to the top it was nice and peaceful sitting about four hundred feet off of the ground on the top of a tower about ten feet by ten feet watching a red tail hawk flying below us.

I would post pics but I can’t figure out how to do it. if some one could help me with that I will get them up.

Workout:

• Type: Other
• Date: 01/24/2009
• Time: 20:49:51
• Total Time: 2:00:00.00
• Calories: 1726

good swim

300 warm up

5-100 I.M.  ten seconds rest in between

500 with pull gloves

5-100 reverse I.M. ten seconds rest in between

then up to the tread mill for a little run

Workout:

• Type: Swim
• Date: 01/22/2009
• Time: 13:47:12
• Total Time: 00:40:00.00
• Calories: 523
• Distance: 1,800 yd
• Average Pace: 2:13.69/100yd

I don’t know what the deal was today but it felt like I was trying to swim up hill.called it quites after half hour, try again tomorrow.

Workout:

• Type: Swim
• Date: 01/20/2009
• Time: 13:03:22
• Total Time: 00:30:00.00
• Calories: 431
• Distance: 1,400 yd
• Average Pace: 2:08.64/100yd

my peddle fell apart about half way through my ride. easy fix, I’ll be back out tomorrow.

Workout:

• Type: Cycle
• Date: 01/19/2009
• Time: 13:48:04
• Total Time: 1:00:00.00
• Calories: 1254
• Distance: 21.8 miles
• Average Speed: 21.8 mph