RCMT: Road/Cyclocross/ Mountain/Triathlon: 500 Swim Time

Wednesday, April 16, 2008

500 Swim Time

I swam today's timed 500 in 10:26. I did the first 250 in 5:15 and then the second in 5:11. I dropped my time by over a minute over 3 months ago. I also managed to get the elusive negative split. I would like to get another minute faster by the Vikingman.

2 comments:

Fish said...: Good work. I need to get a swim coach. My swim times are going backwards. I'm embarrassed to say how slow I am right now.; April 16, 2008 at 9:52 AM
Mr. Flynn said...: My main goal is to not have a panic attack in open water during the swim.

You can run the 13.1 miles. I can't do that yet. I am sure you will rock the vikingman.; April 17, 2008 at 10:21 AM

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2009 Training

12/22 commute 25 miles
12/20 25 miles commute
12/16 commute 22 miles
12/10 cross race
12/8 commute 25 miles
12/6 cross race
12/1 25 miles bike
11/30 14 miles road bike
11/27 25 miles commute (PB for return trip home)
11/24 25 miles commute
11/21 25 miles commute
11/20 13 miles road
11/19 25 miles commute
11/18 13 miles road
11/17 25 miles commute
11/15 cyclocross race
11/13 13 miles road
11/11 25 miles road commute
11/10 25 miles road commute
11/8 cyclocross race
11/7 13 miles road
11/6 13 miles road
11/5 21 miles road bike
11/4 Cyclocross SS Forest Park, 14 miles
10/29 16 miles in the rain just for fun
10/27 25 miles commute
10/26 26 miles commute
10/25 cyclocross race
10/22 short hill climb session
10/21 25 miles commute
10/20 25 miles commute
10/18 Cross race
10/16 25 miles commute
10/15 7 miles of errand running.
10/14 14 miles cyclocross hill repeats
10/13 16 miles road commute
10/12 13 miles road commute
10/9 road commute 25 miles
10/6 training ride
10/4 Alpenrose cyclocross race
10/1 cyclocross off road ride
9/30 cyclocross off road ride
9/26 quick kill climb session to test tubeless tires
9/24 26 miles commute
9/23 12 miles hill climb repeats
9/21 15 miles road
9/19 Hood River Double Cross race
9/17 25 miles road commute
9/16 Forest Park/Saltzman Road repeats
9/14 Forest Park/Saltzman road repeats
9/12 Pain on the Peak cross race
9/10 25 miles road commute
9/7 25 miles road commute
9/4 13 miles road
9/2 cyclocross practice
9/1 25 miles road commute
8/31 25 miles road commute
8/29 12 miles hills
8/27 25 miles road commute
8/26 cross practice
8/24 25 miles road bike
8/22 20ish miles of training on the cross bike
8/21 road bike 13 miles
8/20 cross practice
8/12 28 miles mtb
8/8 25 miles road bike
8/7 8 miles mountain bike
8/5 37 miles road bike
8/1 45 miles road bike
7/28 27 miles road singlespeed
7/27 25 miles road bike
7/26 37 miles road bike
7/25 39 miles road bike
7/24 13 miles road bike
7/23 26 miles road bike
7/22 9 miles mtb
7/18 14 miles mtb
7/2 16 miles bike
7/1 34 miles bike
6/29 15 miles bike
6/28 22 miles bike
6/27 24 miles bike
6/24 14 miles bike
6/19 13 miles bike
6/18 25 miles bike
6/17 25 miles bike
6/13 1.2 miles swim, 56miles bike, 13.1 miles run
6/3 Swim class 1.5 K
6/2 bike 13 miles
5/29 Bike 17 miles. Hills. SO MANY HILLS
5/28 Bike 34-ish miles geared, lots o' hills!
5/27 1500 yards swim class
5/26 Run 9.1 miles
5/21 Bike 22 miles geared
5/20 Swim 1600 yards / 29 miles bike geared
5/19 Bike 25 miles geared
5/18 1650 yards swim / 12 miles run
5/17 22 miles offroad on cross bike (Woohoo!!)
5/16 26 miles bike geared
5/15 26 miles bike geared
5/14 3.7 miles run
5/13 swim 2000 yards
5/11 Swim 1700 yards
5/7 6.5 miles run
5/6 2000 yards swim
5/4 8.5 miles bike
5/1 2000 yards swim / 26 miles bike singlespeed
4/30 4.6 miles run
4/29 25.5 miles singlespeed
4/27 1850 yards swim / 10 mile run (race pace) / 15 miles bike (slow)
4/25 25 miles geared.
4/23 26 miles bike geared
4/22 1200 yards swim / 5.1 miles run / 19 miles bike singlespeed
4/21 26 miles bike geared
4/20 1550 yards swim class
4/19 10 mile run
4/18 23 miles bike geared
4/16 26 miles bike geared
4/15 1000 yards swim / 5.1 miles run / 27 miles bike singlespeed
4/14 27 miles bike singlespeed
4/11 13 miles bike singlespeed
4/10 2400 yards swim
4/9 26 miles bike singlespeed
4/8 Swim 1600 yards 13 miles bike
4/7 Bike 40 miles geared
4/3 Bike 37.5 miles geared
4/2 Bike to and from pool: 10.5 miles bike / 1750 swim
4/1 800 yards swim + technique drills / 4.5 miles run
3/31 Bike 21.5 miles
3/30 Swim Class 1200 yrd total / Run 4.5 miles
3/28 Bike 28.5 miles singlespeed (pouring rain)
3/27 Bike 13 miles singlespeed
3/26 Run 3.5 miles 13 miles bike (geared) and 13.5 miles bike (singlespeed)
3/25 Bike 13 miles singlespeed
3/22 8 miles run.
3/21 15 miles bike--GEARED Finally!
3/19 26.5 miles singlespeed
3/18 27.5 miles singlespeed
3/17 26.5 miles singlespeed
3/16 5.9 miles run
3/14 27 miles bike singlespeed
3/13 4.5 miles run (very hilly)
3/12 27 miles bike singlespeed
3/11 27 miles bike singlespeed
3/10 4 mile run
3/3 14 mile ride singlespeed
2/28 4 mile run
2/18 15 miles and sweet crash
2/17 27 miles singlespeed
2/16 12ish miles in forest park, geared/hills
2/13 Bike 13 miles singlespeed (still feeling under the weather)
2/6 Bike 13 miles singlespeed
2/5 Run 2.5 miles / Bike 27 miles singlespeed
2/4 Bike 27 miles singlespeed
2/3 Bike 13 miles singlespeed
2/2 Run 5 miles hills
1/30 Bike 27 miles singlespeed
1/29 Bike 26 miles singlespeed
1/28 Run 3.8 miles
1/27 Bike 26 miles singlespeed
1/26 Run 4 miles
1/24 13 miles singlespeed
1/22 26 miles singlespeed
1/21 13 miles singlespeed
1/20 13 miles singlespeed
1/17 13 miles singlespeed
1/16 26 miles Singlespeed (rubba, legs are rubba
1/15 26 miles Singlespeed (back better, legs dead)
1/14 25 miles Singlespeed. [Back is sooo sore]
1/13: 25 miles singlespeed
1/8: 25 miles singlespeed
1/6: 13 miles singlespeed

2009 Miles

December Totals: 142 miles bike
2009 Total Bike: 2964 miles
2009 Total Run: 129.9 miles
2009 Total Swim: 31.5K yards
November Totals: 309 miles bike
October Totals: 265 miles bike
September Totals: 230 bike
August Totals: 271 Miles Bike
July Totals: Bike 239 miles
June Totals: Bike 207 miles, 4K swim, 13.1 miles run
May Totals: 235 miles bike, 31.8 miles run, 15K swim
April Totals: 366 miles bike, 39.3 miles run, 12.1K yards swim
March Totals: 293.0 miles bike / 30.5 miles run / 2000 yards swim
February Totals: 11.5 Run and 120 Bike
January Totals: 7.8 run and 287 Bike

Weigh Ins

10/10 187.8
9/19/08 187.4
9/5/08 188.8 lbs
8/28 188.8 lbs.
8/21/08 190.0 lbs (Vacation!)
8/15/08 188.0 lbs.
8/6/08 188.8 lbs
8/1/08 190.4 lbs
7/25/08 190.4 lbs
7/23/08 191.4 lbs
7/16/08 193.2 lbs.
7/15/08 194.6 lbs.
7/13/08 195.6 lbs
7/06/08 194.6 lbs
6/29/08 195.8 lbs
6/26/08 197.4 lbs.
06/20/08 198.4 lbs.
6/15/08 201.6 lbs.
6/8/08 204.8 lbs.
1/08 thru 5/08: as high as 208 lbs. or so
12/18: 200.6 lbs
12/11: 201.0 lbs.
12/4: 200.8 lbs
11/27: 201.2 lbs
11/20: 200.8 lbs
11/13: 202.6 lbs
11/06: 204.8 lbs
10/30: 205.0 lbs
10/15: 208 lbs