login
View profile
Add to friends
Go to training log
Go to race log
Send a message
View albumJune 2
June 1
- 1h 00m
- 4.00 miles
- -----
Last day of work travel for a while, I hope. I think I only have one more day of travel scheduled for the rest of the summer. That might change of course, but it is time to focus on IMLP.
Got up early and did a quick walk in the rain.
- Calories out: 3364 From lifestyle:2722, From activities:642
- Health data: Hours slept: 8
May 31
- 2h 05m 28s
- 37.93 miles
- 18.14 Mi/hr
Lactate Threshold Intervals
Warm up 30 minutes. I'm still assumming your FTP20 is 260 watts.
10 minutes at 220
4x 5 min intervals starting at 240 watts and adding 10 watts on each one (attempting to).
Recovery is 4-7 min between each interval depending on how much you feel you need and the terrain.
--------------------------
Rusty Smith Fri, 06/01/12 I'll be honest - after my inability to hit my numbers this past wekend I was not looking forward to this workout. I was suprised and happy that I was able to hit them all today. It was not easy by any stretch of the imagination, but it is a litle bit of a confidence booster.
- Calories out: 4277 From lifestyle:2666, From activities:1611
- Health data: Hours slept: 8
May 30
- 1h 00m
- 4.00 miles
- -----
Managed to get 1 hour of brisk walking done in the airport due to a little bit of a flight delay.
- Calories out: 3364 From lifestyle:2722, From activities:642
- Health data: Hours slept: 8
May 29
- 1h 15m
- 3300.00 yards
- 02m 16s /100 yards
200's on fixed interval.
Warm Up:
300 free
200 IM drill
100 free
Kick Set:
8x 75s :20 SR (or do them on an interval)
Descend 1-4, 5-8
Pre-Set:
12x 25s 10 SR or on an interval
1 EZ
2 drill
3 build
4 sprint
Main Set:
8x 200s
1-3 paddles and buoy lightly descend 1-3 :30 SR, or on an interval
4-10 swim on a moderately challenging interval (something that gives you about 15 SR when you're swimming at a steady state intensity)
warm down.
-------------------------
Shoulders and lats a little sore from this weekend, I think, but eventually got loosened up. Started the 200's on a 3:25 interval, but that was too slow, so I kept shortening the interval up. The first six intervals were all right at 3 minutes, the last two were in 2:53 and 2:48 respectively. Happy with that.
- Calories out: 3351 From lifestyle:2709, From activities:642
- Health data: Hours slept: 8
May 28
- 3h 52m 04s
- 11.60 miles
- -----
Very trenuous hike on the Benton McKay trail to the Appalachian Trail via Swinging Bridge. Basically went 2 hours out - ate some sandwiches, and 2 hours back. 1800 feet of vertical gain - so glutes got a GREAT workout.
- Calories out: 5058 From lifestyle:2575, From activities:2483
- Health data: Hours slept: 8
May 27
- 1h 04m
- 3200.00 yards
- -----
A different Kind of OWS
Warm up for about 10 minutes
10 minutes of drill work in open water. Alternate between a drill for about 1 min and swimming for about 1 min.
10 minutes of plain old easy swimming.
5x "fast" point-to-point swims. Pick two points that take about 2 min to swim between. Swim fast in one direction, then EZ back to the start. Do that 5 times.
Cool down 5 min or so
---------------------------
Lake Blue Ridge - Water 72 degrees, no wetsuit.
Fun to do this in open water - for the 5x2:00 fast intervals I worked on sticking on Molly and she had me blowing up and hyperventelating on each one. If they had of ben 2:05 intervals I would not have been able to complete them - they were all very hard. Good to have Molly to push me.
- Calories out: 3266 From lifestyle:2719, From activities:548
- Health data: Hours slept: 8
TankBoy's Training Log
Add to friends
June 2012 
Volume
Upcoming races
- America's Most Beautiful Bike Ride (Cycle)6/2/2013 State Line, Nevada
- Ironman Lake Placid (Triathlon)7/28/2013 Lake Placid, New York
Processing your request, please wait...
Blalock Lakes Sprint: Swim
Blah swim. Lined up on the front like usual, jumped on some feet and got battered around pretty good. Instead of suffering I popped the chute pretty quickly and just cruised easy in open water. Even though I felt good and loose on my warm-up, during the race I felt like I got shortened up and choppy.
I got nicked pretty quickly coming out of T-1 by two masters guys that were working together, and I just did not have the dig in my legs to chase. Just like on the swim, I settled in and just rode. Didn't have the mental edge to drive the pedals like you have to in a sprint.
The run turned out to be a little bit of a surprise, especially since I have been doing so little running due to this wonky knee thing I still am nursing. I got clipped by another masters dude right out of T-2 and just held on to him but could not make up a step otherwise.
Really happy that my knee felt better. Not 100%, but better.
Not really sure what was up with me today, just did not have my head in the game. I had a fairly decent warm-up: about 15 minutes on the bike and 10 minutes of good swimming, but I really did not feel like racing today - I really wanted to be out training instead. I should have at least spent some time focusing on the race and visualizing each segment like usual. I was just not up for it. After the race when I talked to my coach he said he was pretty sure I was going to be sub-par for this one, but did not want to put that in my head prior. He says it was from all the travel and not being ale to get some intensity in on Friday, which is probably true, but I still think it was more of a mental lapse than anything. At least my transitions were fast: 0:49 & 0:32 respectively. Finished 4th in AG.
My brain is squarely on Lake Placid, which is probably a good thing.