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Sun, 12 Oct 2008 22:12:32 GMT 30 http://greasy.com/aburtorob/march_18th_racquetball.html 1 hour and 30 minutes 10-15, 9-15, 15-11, 15-10 Wore down Schwartz... took went 2-2 20 Minute roller blade to practice in the am Wed, 19 Mar 2008 22:18:25 GMT http://greasy.com/aburtorob/march_17th_triathalon.html 20 minute roller blade to and from MSU varisty practice 20 minute roller blading to and from the MAC Ironmac triathalon 20 minute swim - 1200 metres 20 minute bike - 4.75 miles 20 minute run - 2 miles I was happy with my swim I had no idea what I was doing on the bike I took out the run like a moron, and died like a bitch Good way to mix up the training though Mon, 17 Mar 2008 19:52:55 GMT http://greasy.com/aburtorob/march_15th_tubingabsblade.html 20 Minutes of roller blading to and from IM West Tubing 8 x 45 on, 30 off alt free and fly arms 2 x 50 abs - 10 V-ups - 10 R crossovers - 10 L crossovers - 20 crunches 3 x 20 back extensions on swiss ball Swim with Tri Club 400 mix 4 x 100 drill 4 x 50 Kick 5 x 100 on 1:30 200 EZ Pull 5 x 100 on 1:30 200 EZ Pull 5 x 100 on 1:30 200 EZ pull 1:30 has been a bit of a tough interval for me. 1st time through. Went out in a 1:12 like a fool on the first one. 1:17, 1:18, 1:22 and 1:23 to follow. ... Sat, 15 Mar 2008 13:31:32 GMT http://greasy.com/aburtorob/march_14th_4km_run.html Struggled again today. Went about 3km at pace, holding an average of 5:45 per km Leg tightened up a bit, but was not too bad, after yesterdays cramp. Sat, 15 Mar 2008 00:55:46 GMT http://greasy.com/aburtorob/march_13th_swim_3k_blade.html 20 minutes of roller blading to/from pool in the am 30 minutes of roller blading to/from pool in the pm (further pool) Swim 400 mix 200 Kick 200 Pull 6 x 50 drill 800 TT 11:43 - got beat by a lot of people 50 EZ 500 - (was supposed to be 5 x 200, but cramped, and sort of made through what I could, pulled most of it) 3 x 200 pull Total = 3050 yards Fri, 14 Mar 2008 02:16:15 GMT http://greasy.com/aburtorob/march_11th_swim_blade.html Swim - 2000 yards 400 mix - every 4th 25 drill 200 IM S/D by 25 800 mix drills/swim 500 Fast 100 EZ 40 minutes of rollerblading Abs 10 U-ups 10 cross right 10 cross left 20 crunches 15 kick backs = 2 times through Tue, 11 Mar 2008 18:58:32 GMT http://greasy.com/aburtorob/march_10th_run_4-5km.html Ran for about 27 minutes. Went between 4 and 5 km Course was down the red cedar, up Harrison (around the Breslin Centre) and down Shaw Tue, 11 Mar 2008 02:35:09 GMT http://greasy.com/aburtorob/march_5th_swim_1600m.html Swam metres with Juan and Stefano. Basically a mixed 1600, with short sets. Thu, 6 Mar 2008 18:39:38 GMT http://greasy.com/aburtorob/march_3rd_lifesaving_pools.html Swam at the Ontario Provincial Lifesaving Pools Championship. 1-2 Finish for MLC. I swam pretty badly. Wasn't able to get my stroke rate up and be super aggressive in my races as I'd hoped. DFLed a few events. For the ones I came back for finals, I swam much better in the evening, moving up about 4 spots in the 50 carry, and 3 in 100 carry (I think). Good workout regardless, great to see everyone. Thu, 6 Mar 2008 18:38:40 GMT http://greasy.com/aburtorob/march_1st_mile_run.html 5 lap warmup 4 miles at pace - 40:16 4 laps warm down A little bit sore on the right ankle Sat, 1 Mar 2008 18:04:10 GMT http://greasy.com/aburtorob/feb_27th_racquetball_swim.html 1 hour and a half of racquetball with Duff and Urban... got beat pretty badly, with a few sparks of brilliance. 1.5 hours rest Swim 400 mix 5 x 100 drill on 2:00 4 x 50 kick on 1:00 6 x 75 KPS on 1:30 7 x 3x50 fast 2:00 in between rounds odds - fr on 50 evens - IMO on 1:00 struggled. Went from 33 - 38 on the free Just trying to hold stroke on the evens 200 EZ Total = 2800 Thu, 28 Feb 2008 00:25:06 GMT http://greasy.com/aburtorob/feb_25th_swim_1850_yards.html 50 scull/swim 4 x 50 KS by 25 6 x 100 - 75 swim, 25 Kick on 1:45 5 x 50 fr on 1:00 5 x 50IM on 1:00 5 x 50 fr on 1:00 300 Kick 1850 yards Mon, 25 Feb 2008 19:53:29 GMT http://greasy.com/aburtorob/feb_24th_racquetball.html Played 1 hour of racquetball wtih Urban 8-15, 10-15, 4-15, 15-8 First person to beat Urban one on one at MSU! Big win! Sun, 24 Feb 2008 19:49:01 GMT http://greasy.com/aburtorob/feb_23rd_mile_run_weights.html 2 timed miles, the other mile was scattered easy in warm up, warm down and between the miles 1st - 8:20 2nd - 8:23 I was really disappointed with this one. I had planned to go 5km, but pulled up at mile (just 1.6 km). I was hurting a bit, but still holding a decent pace. I'll need to deal with that sort of pain in the race, so that is an area of improvement To salvage the day, I figured I'd do one more mile and see if I could outdo the first mile. I definitely lacked the ease of the first ... Sun, 24 Feb 2008 03:23:17 GMT http://greasy.com/aburtorob/feb_22nd_swim_meet.html About 1000 yard warm-up 200 Free - 2:23 50 Fly - 30.04 50 Fr - 28.0 All in all, had troubel getting my stroke rate up, but it definitely did not kill me. I barely beat a guy doing open turns in the 200, so that would've been embarassing. Good times had by all Sat, 23 Feb 2008 02:19:25 GMT http://greasy.com/aburtorob/feb_21st_swim.html Just a short one today. Recovering from yesterday's short but intense workout 400 mix 200 mix 50 kick 4 x 25 with fins, fast under water and breakout on 15 second recovery 4 x 50 on 50 desc 1-4 100 EZ 5 Dives 25s Swim down in diving well IM Swim meet tomorrow Fri, 22 Feb 2008 01:04:39 GMT http://greasy.com/aburtorob/feb_20th_swim.html Swam with the tri-club again. Definitely still getting me out of my comfort range, I hung in there though and did not miss a metre, so that was promising 200 swim 200 kick 200 pull 3x 2 x 200 pull on 20R 4 x 50 pull fast on 1:00 1 minute rest - I swam the 200s after the first 3 200s, since I was struggling 8 x 50 fast on 1:00 I blew up hard 100 EZ IM switches - 4 x 25 100 EZ 3100 Yards Thu, 21 Feb 2008 04:33:42 GMT http://greasy.com/aburtorob/feb_18th_swim_racquetball.html Swim 400 mix 200 IM D/S by 25 10 x 100 free 4 @ 1:40 3 @ 1:35 2 @ 1:30 1 @ 1:25 Missed on the last one 50 EZ 50 Breast - raced Joe and Hiedi... got tooled 50 EZ 2x 50 Fly 100 Ez both on 2:00 34 and 35 on the 50s 50 EZ Total = 2000 Racquetball for 2 hours with Freedman and Schwartz Schwartz took 2 games, I took one and Freedman took one... but my win was 15-3-3! Tue, 19 Feb 2008 00:03:16 GMT http://greasy.com/aburtorob/february_16th_mile_run.html 4 laps warmup 27 laps at pace 5 lap warmdown pace stuff was 30:42 It was a little slow today... just a stressful week catching up with me Sat, 16 Feb 2008 21:58:39 GMT http://greasy.com/aburtorob/february_15th_racquetball.html 1 hour of racquetball. Working on a paper hardcore Fri, 15 Feb 2008 23:10:49 GMT