Shockingly, I even managed to lose one pound in the two week period even with the uninhibited eating of rich holiday dinners and desserts. I met my swimming goals and exceeded the run and lifting goals for this segment of the training. I almost got the bike out over the weekend, but it was so damned windy. I still did the final hill running session despite the wind and seriously bothered my right ankle. It's not injured, just stressed, which will likely cut into the running next session, but hopefully not too much.
Goals for the next period - same as last period, I'm taking the racquetball out of the expectation, just because there hasn't been much interest in playing from my opponents. I guess I just dominated too much. Boom! There's probably only potential for one basketball game. So - 4 runs, 4 swims, 4 lifts, 2 bike, 1 basketball.
Run 4/5 (Goal/Actual)
Hills
12/17 - Hospital Hill - 3.45 miles, 36:50 (10:41/mi) (garmin stats)
12/31 - Hospital Hill - 3.7 miles, 39:22 (10:39/mi) (garmin stats)
Distance
12/24 - Nature's Cove at Valley Lakes - 5.22 miles (10:07/mi pace), splits: 10:03, 10:00, 9:59, 10:19, 10:16, 2:15(0.22 mi) (garmin stats)
12/26 - Nature's Cove at Valley Lakes - 5 mile fartlek (10:24/mi avg pace), 2.25 mi warm up - 10:24, 10:09, 2:30 (10:08/mi) 3 min run (.36 mi, 8:28/mi) 3 min jog, 2 min run (.23 mi, 8:49/mi), 2 min jog, 1 min run (.12 mi, 8:39/mi), 1.63 mile jog - 11:17, 6:50 (.63 mi, 10:50/mi) (garmin stats)
12/29 - Macken Park - 7 mile run (10:23/mi) - splits - 10:28, 10:32, 10:27, 10:31, 10:34, 10:28, 9:40 (garmin stats)
Swim 4/4
12/19 - Total 36 laps - 3 sets of 2 laps (1:45, 1:50, 1:48), 30 laps - triathlon distance (31:20)
12/21 - Total 17 laps - 3 sets of 2 laps (1:45, 1:44, 1:43, 3x 3 laps (2:50, 2:50, 2:50), 2x 1 lap sprint (:45, :45)
12/23 - Total 21 laps - speed drills - 10 sets of 2 laps - (1:42, 1:45, 1:44, 1:43, 1:45, 1:48, 1:47, 1:48, 1:42, 1:44) 1 lap sprint - 42.6
12/28 - Total 21 laps - 3 sets of 2 laps - (1:43, 1:49, 1:49) 3x 5 laps - (4:55, 4:51, 4:54)
Weight Training 4/5
12/16 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
12/19 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
12/23 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
12/28 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
12/31 - 3 sets of 10 of each: curls, shoulder press, shoulder raise, rows, fly, chest press
Bike 2/0
Basketball 0/0
Racquetball 2/0
Current
Weight - 238 (last post - 239, total loss - 5)
Distance capability - 7 miles (12/29/2011)
10K time - 1:02:50 (11/29/2011)
5K time -30:10 (10/12/2011)
Year-To-Date Mileage (Jan 1 - Dec 1 2011)
Run - 250.0 miles
Bike - 279.8 miles
Swim - 22.0 miles
PRs
Distance - 8.7 miles (4/7/11) - Macken Park Training
5K (official) - 28:14 (7/9/11) - Grayslake 5K
5K (unofficial) - 28:03 (5/2/11) - Macken Park Training
10K - 62:04 (4/28/11) - Macken Park Training
Half-Marathon - N/A
Olympic-Distance Triathlon - 3:38:57 (5/22/11) - KC Triathlon
