First workouts 2010 - Markers and First Coached Workout

Swim Marker: 12/31/09
Location: Club One
Distance: 1000 m
Time: 19:20
Coach's Comments: As you can see your average 100 yard pace is 1:56. If this pace were held for 2.4 miles it would extrapolate to a predicted 2.4 mile time of 1 hour and 22 minutes.
This is a very solid time and will allow you to not only come out of the water in good standing, but also come out ready to attack the bike!

Bike Marker: 1/02/10
Location: Orinda BART
Weather: Cold and drizzling
Total Distance: 14 miles
Marker Distance: 5 miles
Marker Time: 21:40
Notes: These are the first markers in swimming and biking I have completed. I have a long way to go in both sports. I need a lot of improvement in leg strength, as I have a hard time biking on even a small incline. I was kind of down on my time but I guess that just leaves more room for improvement.
Coach's Comments: Great job on your bike marker on Saturday. You averaged 13.84 mph, which is definitely a good speed for this early in the season. Keep up the consistency of your workouts, and you should have a great IM.

First Coached Workout of 2010: 1/03/10
Location: San Ramon, CA
Weather: Clear and Sunny
Swim: ~ 1 mile
Bike: 19 miles
Run: 30 min (~3 miles)
Core exercises: 20 min
Notes: It was a beautiful day with beautiful scenery and beautiful faces. The pool was outside and luckily it was heated. When I say heated, I mean like 80 degrees with steam coming up from it! It was WONDERFUL! Coach Mike gave me some great tips for improving my stroke, and we got in a great workout. Transitions between each set of exercises were a little long, but the weather was nice to us this time an stayed clear and warm through the rolling hills. As for the run, I could tell I hadn't done a brick workout in a long time, but I made it through. After more core exercises, we went the Chevy's for a late lunch and some great company. GO TEAM!