Hey! Im still swimming mostly and with the awful weather I skipped my Tuesday and Thursday morning workouts this week. But Im borrowing a trainer from Seth so ive gotten to jump back on the bike this weekend! Here goes the breakdown:
Friday
1400m
500: 8.34
300: 100 free, 100 breast, 100 back
300: 6 50s alternating free and back
300: 200 free, 100IM
The IM felt pretty awesome, and the butterfly especially since I do it once in a blue moon.
Sunday
Worked out
legs and arm work out
road the stationary bike for 45 min watched the Big Air competition for a bit and the Aussie Open finals. Started with an interval workout and finished with a rolling workout alternating difficulty levels, felt good to sweat again finally.
Monday
1300m
500: 8.31
300: 6 50s alternating free and back
300: 100 free, 100 breast, 100 back
200: 200 free
Thursday
1300m
500: 8.32
300m: 4:75s, back, breast, free, bastardized im
500: 8.34
Big break after a couple of ice/snow days, but I totally felt "on" today.
Friday
1400m
500: 8.30
300: 4:75s, back, breast, free, bastardized im
300: 6 50s alternating free and back
300: free 4min
felt a lot more sluggish than yesterday. but still good to be back in the water after two days off.
Saturday
Bike trainer workout. First time on a trainer, on loan from Seth. It's a magnetic trainer. Kind of noisy, but it felt great to be riding. Rode for about 45 minutes and my legs were feeling it.
Sunday
About to head downstairs and bike again...stay posted.
Sunday, February 6, 2011
Thursday, January 27, 2011
Just Keep Swimming...
Hey! Im back!
Alright so this is going to be a little boring, but here are some swim summaries from the last three weeks. Ill be swimming tomorrow too, but I can obviously not predict what kind of awesome results I will have :)
So these are sorta guesses, but theyre somewhat accurate.
Week 1
Tues: 900m Wed: 900m Thurs: 1000m Fri: 1000m
Week 2
Tues: 1200m, Wed: 1250m, Thurs: 1300m, Fri: 1100m
Week 3
Mon:
1100
Tuesday:
1300m in 25min
Wed:
8:45 500m
300m: Four 75s, back, breast, free, bastardized im (back, breast, free)
300m: 6 50s alternating back and free
300m: freestyle
grand total: 1400
Thurs:
8:28 500m
300m: 4:75s, back, breast, free, bastardized im
300m: 6 50s alternating back and free on 1min usually enough time to rest for 10 or 15 sec.
300m: freestyle
grand total: 1400
Ive also been attempting to work out before work on Tuesdays and Thursdays. So far Ive been partially successful once. And fully successful a second time. I will be attempting again tomorrow (Friday morning.) I use the arm and leg machines and in total end up lifting about 12,000lbs. Tuesday I rode on the bike afterwards, tomorrow id like to run a bit and maybe bike too. Well shall see if I actually get up in time.
til next time, cheerio :)
-Kate
Alright so this is going to be a little boring, but here are some swim summaries from the last three weeks. Ill be swimming tomorrow too, but I can obviously not predict what kind of awesome results I will have :)
So these are sorta guesses, but theyre somewhat accurate.
Week 1
Tues: 900m Wed: 900m Thurs: 1000m Fri: 1000m
Week 2
Tues: 1200m, Wed: 1250m, Thurs: 1300m, Fri: 1100m
Week 3
Mon:
1100
Tuesday:
1300m in 25min
Wed:
8:45 500m
300m: Four 75s, back, breast, free, bastardized im (back, breast, free)
300m: 6 50s alternating back and free
300m: freestyle
grand total: 1400
Thurs:
8:28 500m
300m: 4:75s, back, breast, free, bastardized im
300m: 6 50s alternating back and free on 1min usually enough time to rest for 10 or 15 sec.
300m: freestyle
grand total: 1400
Ive also been attempting to work out before work on Tuesdays and Thursdays. So far Ive been partially successful once. And fully successful a second time. I will be attempting again tomorrow (Friday morning.) I use the arm and leg machines and in total end up lifting about 12,000lbs. Tuesday I rode on the bike afterwards, tomorrow id like to run a bit and maybe bike too. Well shall see if I actually get up in time.
til next time, cheerio :)
-Kate
Sunday, August 1, 2010
Some last details and Finish Results!!
Thursday 7/29
swim 1100
500: 9.09
200: back
200: breast
200: free
tested out my new two-piece today, that I was thinking using for the tri, and man am I glad I did...just as I should have guessed the bottoms were like a sail...thus the snail pace 500. And lack of overall workout. Guess I'll be wearing the same suit I did it the last tri and just sweating buckets as I bike and run in a one piece, at least the tri will be over before noon.
Friday 7/30
swim 1400
500: 7.35
100: breast
100: back
100: free 1.30
300: 4, 75s...no flip turns.
300: 4.48
Oh yeah!! Woo, what a fast 500! Was kinda gambling with my health by trying for a fast time 2 days before the tri...but super happy I did, because it gave me a HUGE boost to my self-esteem.
Race Results:
http://www.tuxbro.com/TriIndyS.html
I felt pretty darn good today. I was happy with my average speed on the bike...4 mph faster than i'd ever gotten on past rides, ah, the joys of competition.
Swim felt pretty good...coulda done without the dead bird that was floating in the water as I was walking to the start line. But the canal wasn't near as gross as i'd feared. And the two 90 degree turns weren't that bad. My goggles fogged up like nothing other near the end, so I ended up taking them off and putting them on my head at the end, looks like some fog-stopper stuff is in my future.
Run, not as bad as it coulda been. I wasn't miserable, but was definitely thinking the entire time I was running, that I would much rather not be running. I DID sprint at the finish, which was perfect proof that I had plenty of power left that I could have used in the run.
So happy I did the triathlon. It was awesome having Mom and Jim there to cheer me on and take some pics to document the occasion. As I came across the finish line, the announcer said my name and that I was from Indianapolis, IN! we'll have to see if they took some good pics.
my album:
http://picasaweb.google.com/kate.hanus/20100801Triathlon#
swim 1100
500: 9.09
200: back
200: breast
200: free
tested out my new two-piece today, that I was thinking using for the tri, and man am I glad I did...just as I should have guessed the bottoms were like a sail...thus the snail pace 500. And lack of overall workout. Guess I'll be wearing the same suit I did it the last tri and just sweating buckets as I bike and run in a one piece, at least the tri will be over before noon.
Friday 7/30
swim 1400
500: 7.35
100: breast
100: back
100: free 1.30
300: 4, 75s...no flip turns.
300: 4.48
Oh yeah!! Woo, what a fast 500! Was kinda gambling with my health by trying for a fast time 2 days before the tri...but super happy I did, because it gave me a HUGE boost to my self-esteem.
Race Results:
http://www.tuxbro.com/TriIndyS.html
I felt pretty darn good today. I was happy with my average speed on the bike...4 mph faster than i'd ever gotten on past rides, ah, the joys of competition.
Swim felt pretty good...coulda done without the dead bird that was floating in the water as I was walking to the start line. But the canal wasn't near as gross as i'd feared. And the two 90 degree turns weren't that bad. My goggles fogged up like nothing other near the end, so I ended up taking them off and putting them on my head at the end, looks like some fog-stopper stuff is in my future.
Run, not as bad as it coulda been. I wasn't miserable, but was definitely thinking the entire time I was running, that I would much rather not be running. I DID sprint at the finish, which was perfect proof that I had plenty of power left that I could have used in the run.
So happy I did the triathlon. It was awesome having Mom and Jim there to cheer me on and take some pics to document the occasion. As I came across the finish line, the announcer said my name and that I was from Indianapolis, IN! we'll have to see if they took some good pics.
my album:
http://picasaweb.google.com/kate.hanus/20100801Triathlon#
Wednesday, July 28, 2010
Today: I did a Triathlon...sort of.
Swim
1650m
550: 8.48
550: 9.06
550: 9.11
Swam a mile at lunch today. The key to swimming all 550s? No rest inbetween. Good fast day, and I didn't even have to have an asian guy to race!
Bike
10miles
after work
14.64 avg mph
41.32 minutes
In order to be able to bike continuously at speed I rode a 2.3 mile loop 5 times.
Right after getting back from the bike I:
Run
2.3 miles
23.08min
pretty much felt like I was going to die the whole time, but found my second wind around mile 2.
1650m
550: 8.48
550: 9.06
550: 9.11
Swam a mile at lunch today. The key to swimming all 550s? No rest inbetween. Good fast day, and I didn't even have to have an asian guy to race!
Bike
10miles
after work
14.64 avg mph
41.32 minutes
In order to be able to bike continuously at speed I rode a 2.3 mile loop 5 times.
Right after getting back from the bike I:
Run
2.3 miles
23.08min
pretty much felt like I was going to die the whole time, but found my second wind around mile 2.
Tuesday, July 27, 2010
New Strategy: just kick ass in the swim.
weekend:
Saturday 7/24
After paddling the Loop at the Lower Yough I ran back to car so we could get the boats on the car.
Then, Derick, Rob, Xavier, Dave and I paddled the Upper Yough. We had hopes to do two runs, but the Race was that day, so the river was pretty packed and we didn't have too much speed, so we opted to chill at National Falls and watch the racers come through. I decided I would dive into the hole at the falls. I of course still had my helmet and pfd on. I swam it 3 times and it was tiring and a blast, I had the crowd that was gathered quite entertained. I was paddling in my new Solo this weekend and got a lot of compliments on the boat. I was very happy with how it handled.
Sunday 7/25
I got up at 7am and ran for about 18 minutes. It was rocky, buggy, uphill, and I was super dehydrated, oh and it was hot. After I was done, I took a dip in the river to cool off (all of this was while everyone was still asleep, gotta love feeling accomplished first thing in the morning.)
I swam a little at the putin for the lower yough. And later at swimmers I dove in and tried to body surf...a few times. I got really good at surfing my Solo, and I surfed a bunch. I can definitely feel the effects from all of the paddling; my back is killing me from all of the flat water paddling.
Monday 7/26
swim 1500
550: 9.l2
550: 10.12
300: 5 min, 4--75s 10 sec rest
100: 1.35
Good day. Felt really solid. That first 550 was the fastest I've ever swam a 550, I really would have liked to swim farther, but as usual...time to go back to the office.
Tuesday 7/27
swim 1400m
550: 9.07
550: 8.19
300: 5 min
I am STILL blown away by the 2nd 550. I was playing chase with this asian guy that always swims at the same time as me. We were sharing a lane and a couple times I got really close to passing him. For about 50m I was catching up and nearly passing him. Then I did pass him around lap 12. For the last 250m i was just keeping him behind me. Stupendously awesome day. Words cant even describe how happy I was/am.
Saturday 7/24
After paddling the Loop at the Lower Yough I ran back to car so we could get the boats on the car.
Then, Derick, Rob, Xavier, Dave and I paddled the Upper Yough. We had hopes to do two runs, but the Race was that day, so the river was pretty packed and we didn't have too much speed, so we opted to chill at National Falls and watch the racers come through. I decided I would dive into the hole at the falls. I of course still had my helmet and pfd on. I swam it 3 times and it was tiring and a blast, I had the crowd that was gathered quite entertained. I was paddling in my new Solo this weekend and got a lot of compliments on the boat. I was very happy with how it handled.
Sunday 7/25
I got up at 7am and ran for about 18 minutes. It was rocky, buggy, uphill, and I was super dehydrated, oh and it was hot. After I was done, I took a dip in the river to cool off (all of this was while everyone was still asleep, gotta love feeling accomplished first thing in the morning.)
I swam a little at the putin for the lower yough. And later at swimmers I dove in and tried to body surf...a few times. I got really good at surfing my Solo, and I surfed a bunch. I can definitely feel the effects from all of the paddling; my back is killing me from all of the flat water paddling.
Monday 7/26
swim 1500
550: 9.l2
550: 10.12
300: 5 min, 4--75s 10 sec rest
100: 1.35
Good day. Felt really solid. That first 550 was the fastest I've ever swam a 550, I really would have liked to swim farther, but as usual...time to go back to the office.
Tuesday 7/27
swim 1400m
550: 9.07
550: 8.19
300: 5 min
I am STILL blown away by the 2nd 550. I was playing chase with this asian guy that always swims at the same time as me. We were sharing a lane and a couple times I got really close to passing him. For about 50m I was catching up and nearly passing him. Then I did pass him around lap 12. For the last 250m i was just keeping him behind me. Stupendously awesome day. Words cant even describe how happy I was/am.
Friday, July 23, 2010
Good (workout) Friday
Friday 7/23
morning run
2.4 miles
19.50
Sweaty but productive run felt pretty accomplished and tried out a new route.
Lunch
swim 1400
550: 9.21
550: 9.30
300: 5.00
Scatter brained once again. Lost my lap count on my first set, but looking at the time it had to have been a 550. 2nd set same deal, lost it again, this one though really felt like I swam 2 more laps than 22. but seeing the time, i decided to err on the side of saying I did fewer laps rather than too many, makin myself look awesome.
Going to Pennsylvania to paddle this weekend. Swimsuit and running shoes are packing. Hopefully I get some training in.
morning run
2.4 miles
19.50
Sweaty but productive run felt pretty accomplished and tried out a new route.
Lunch
swim 1400
550: 9.21
550: 9.30
300: 5.00
Scatter brained once again. Lost my lap count on my first set, but looking at the time it had to have been a 550. 2nd set same deal, lost it again, this one though really felt like I swam 2 more laps than 22. but seeing the time, i decided to err on the side of saying I did fewer laps rather than too many, makin myself look awesome.
Going to Pennsylvania to paddle this weekend. Swimsuit and running shoes are packing. Hopefully I get some training in.
Thursday, July 22, 2010
Some miles mean more than others...
Wednesday 7/21
Run
2 miles: 18.38
Pretty uneventful run, once again waaaay humid and was all too happy to take a shower when I got back.
I swam 1650 Meters!!!
(at lunch!)
550: 9.27
550: 9.30
300: 4, 75s resting for 10 sec
250: 4.30
30 sec break between 550 and 550
no break between 550 and 300.
no break between 300 and 250.
Definitely one of those days where I really wished I didn't have to leave to go back to work. I felt like a million bucks today. no problems breathing and definitely kept my pace up. Afterall my two 550s were nearly identical. The epiphany today? I realized that I could swim this far everyday if I wanted to. All I have to do is swim mostly long distance instead of doing sprints and I can't rest between any of the sets. That's not too difficult right?
550=22 laps
550=22
300=12
250=10
_____
66 laps
1650 meters = 1.02526247 miles
Thursday 7/22
Swim 1300
500M: 8.29
100--back
100--breast
100--free
300--4, 75s
200M--3.20ish
I contemplated doing an IM while I swam my 200, but by the time I was done, lunch sounded like a better idea.
I had plans to run every night this week...life just keeps getting in the way. Also had plans to get up and run every morning this week...sleep keeps getting in the way of that.
hmmm maybe i'll go run now. This whole, power company disconnecting our electric because my Aunt Sylvia didn't pay the bill (or it got lost in the mail.), has got me pretty wound up.
Guess it's time to head home to a hot, dark house, where I can't open the fridge because the only thing keeping it cool is that I haven't opened it yet....ugh life, so overrated. Id rather just swim all day. screw going home or going to work, that's what i'll do, swim 24 hrs a day. stopping only to eat CAKE!! (I've been craving it all week.)
Run
2 miles: 18.38
Pretty uneventful run, once again waaaay humid and was all too happy to take a shower when I got back.
I swam 1650 Meters!!!
(at lunch!)
550: 9.27
550: 9.30
300: 4, 75s resting for 10 sec
250: 4.30
30 sec break between 550 and 550
no break between 550 and 300.
no break between 300 and 250.
Definitely one of those days where I really wished I didn't have to leave to go back to work. I felt like a million bucks today. no problems breathing and definitely kept my pace up. Afterall my two 550s were nearly identical. The epiphany today? I realized that I could swim this far everyday if I wanted to. All I have to do is swim mostly long distance instead of doing sprints and I can't rest between any of the sets. That's not too difficult right?
550=22 laps
550=22
300=12
250=10
_____
66 laps
1650 meters = 1.02526247 miles
Thursday 7/22
Swim 1300
500M: 8.29
100--back
100--breast
100--free
300--4, 75s
200M--3.20ish
I contemplated doing an IM while I swam my 200, but by the time I was done, lunch sounded like a better idea.
I had plans to run every night this week...life just keeps getting in the way. Also had plans to get up and run every morning this week...sleep keeps getting in the way of that.
hmmm maybe i'll go run now. This whole, power company disconnecting our electric because my Aunt Sylvia didn't pay the bill (or it got lost in the mail.), has got me pretty wound up.
Guess it's time to head home to a hot, dark house, where I can't open the fridge because the only thing keeping it cool is that I haven't opened it yet....ugh life, so overrated. Id rather just swim all day. screw going home or going to work, that's what i'll do, swim 24 hrs a day. stopping only to eat CAKE!! (I've been craving it all week.)
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