Accent Fitness

31 mi Loop (Canada ->Portola->Alpine->Alameda de la Pulgas ->Edgwood)

I woke up early on a Sunday morning to ensure that I would have enough time to get in 30 miles.  I was on the bike by 7am leaving Edgewood and Canada.  I feel comfortable with that intersection as my starting point and I knew I would have a lot of options in terms of loop choices.  I attempted to do the loop from last Sunday except without getting somewhat lost, as I normally do.  Luckily, I executed the choice correctly and even did a slight variation by looping all the way back to Edgewood for the final stretch.  All in all, a great ride.  Try it sometime!

BIKE: 31.21 mile, 2hours

I think I swim a lot

I think I swim a lot.

• SWIM: Master Swim Class 60min.  RUN: 5K
• SWIM: Master Swim Class 60min.
• RUN: Track Workout.
• • 2 mile warm-up
  • 3 x (1:00, 2:00, 3:00, 2:00, 1:00) fartleks.
• SWIM: Master Swim Class. 60min
• BIKE: Spinning class @ Equinox. 60min. Taught class.
• SWIM: Master Swim Class. 90 min. 4600 yrd.

Workouts Review

Workouts Thursday through Monday, August 16 - August 24.

• SWIM: Master Swim class. 65 mins. 3200 yrd.
• • 300 warmup
  • 10 x 50s
  • 600 pull
  • 2 x 150 (2:15)
  • 400 pull
  • 2 x 150 (+5)
  • 200 pull
  • 2 x 150 (+10)
  • 8 x 25 (reverse IM order)
  • 100 cooldown
• BIKE: Expresso Machine. 10.1 miles. 45:39min
• RUN: 6 miles.
• BIKE: Spinning Class with Accent Fitness Spinning Class #4 - Rollercoaster Ride.
• SWIM: Master Swim class. 100 min. 5300 yrds
• BIKE: 30 mile loop.  Canada Rd - Portola Loop
• BIKE: Cycle and Lift class. 60 min. Taught class.

Accent Fitness: Spinning Class #4

Debuted @ Equinox San Mateo on August 17, 2009 5:30PM Spin class.

Mid-Week Training Recap

Monday through Wednesday Training Recap

• BIKE: Cycle and Lift Class. 60 min. Taught class.
• SWIM: Master Swim Class. 65 min. 3200 yrd.
• • 300 warmup
  • 10 x 50
  • 3 x 200
  • 3 x 100
  • 2 x 200
  • 2 x 100
  • 1 x 200
  • 1 x 100
  • 500 pull
  • 100 cooldown
• RUN: Fartlek Workout @ the track. 70 min.
• • 12 min easy jog
  • 3 x (1:00, 2:00, 3:00, 2:00, 1:00).  Run hard. 1:00 rest in between. 3:00 rest between sets
  • :15, :30, :45, :30, :15. Very hard sprints. 1:00 rest in between
  • 5 min cooldown/stretch