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View album2010 - Will the heart let me train?
September 15
September 14
- 1h 02m 34s
- 3200.00 yards
- 01m 57s /100 yards
Endurance (Speed) # 3
w/u - 400 sw, 300 pull, 200 kick
Main Set:
5 x 200 moderate (:20 rest)
1 x 300 N/S
5 x 100 on 2:00 SI
16 x 25 - fast/ea, ea/fast, ea, fast (:40 SI)
c/d - 100 easy
Longest swim I've done in a while.
I also left a note with the swim coach that is at that pool that does one on one sessions and asked her to call me to set up a time to go over things. Any help I can get to get faster will be a good thing. She does work with triathletes, so has plenty of experience.
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3
September 13
- 1h 14m 35s
- 10.00 miles
- 07m 27s /Mi
General Aerobic
Out and back to I-95 along 216, usual route. Felt pretty good and effort level was steady but not hard. Solid pace and good run.
- Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 4
September 12
- 34m 55s
- 4.00 miles
- 08m 43s /Mi
Recovery.
Easy out and back to Fells Point during lunch. By myself today.
Trouble getting the kids up and out the door on time this morning, so I'm moving my swim to this evening. No fu-king swim because of stuff going on at home. Will still be doing my usual Weds. recovery run at lunch. Legs feel better today (they were pretty wiped by the afternoon yesterday - DOMS and all that).
Looks like I didn't get into the Cadence To Kona challenge as they sent out the e-mails yesterday. Bummer.
So I went ahead and signed up for the Baltimore Marathon for the 4th time. Going to use it as the last long training run before IMFL. It worked well for me last year to use it as a long day before my BQ and I felt great in it.
- Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
September 11
- 27m 55s
- 3.00 miles
- 09m 18s /Mi
Recovery
Easy loop around the neighborhood. Nothing was achey and legs weren't real fatigued, so I'm recovering nicely.
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6
September 10
- 19m 45s
- 1000.00 yards
- 01m 58s /100 yards
5 x 200 easy.
Just wanted to get in the water and do some light work to get the blood flowing from yesterday. Nothing crazy, just some smooth swimming.
- Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 6.5 Overall Workout: 3
September 9
- 57m 39s
- 23.65 miles
- 24.61 Mi/hr
- 42m 21s
- 6.28 miles
- 06m 44s /Mi
- 30m 04s
- 1640.42 yards
- 01m 49s /100 yards
Gonna wait for the official timing to come in to put it in the log, but by my watch it was:
2:15:54, 13th in AG, 88th overall. (That part was on the result board at the race, so I know that is accurate. Just need to wait for splits).
Swim was still my achilles heel and even though I did swim over 90% or so freestyle I just never got into a rhythm and time was around 31:40. Goal was under 30, oh well.
T1 was nyah because it was a long run to my bike and then we had to bag up all our stuff so they could take it back to the T2 site for later pick up - 2:18-ish.
Bike rocked and even though it took a bit to get my HR settled (you start immediately climbing out of downtown) I only got passed by one person early, and that was one of the West Pointers (who had two of the top 3 overall amateurs and I'm pretty sure that was one of them). 23 miles and I did it in 57:38-ish. I wanted to break an hour so that rocked.
T2 was not blazing again but I had some issues with my shoes not going on right and it was another longish run out - 1:59.
Run was mediocre at best as I just wasn't into it that much and didn't feel like really pushing. Just settled into a pace and sort of held it. Good news was that only three people passed me, and no one from my AG. Time of around 42:22 for the 6.3 mile course (slightly over 10k). I wanted to be under 40, oh well.
For the whole day I never got passed by anyone in my AG and passed buckets. If I was just better at the swim and not F up my transitions as much I would have easily been 5 minutes faster. And not slack on the run ....... That made it not such a great race for me knowing that I should have been faster. I was hoping to break 2:10 and wanted to be under 30 for the swim. But I had a great ride, which is always my focus and where I have the most fun. Really curious to see where my bike split was overall. I'm hoping it was way up there ........
- Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 4 Overall Workout: 3
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Long
Out and back to I-95 on 216, then 4 of the smaller loops around the hood. On the out and back I took a bottle of Gu20 and a Gu flask with 5 in it. Drank the bottle (16 oz.) and the equivalent of two Gus on the out and back. Then had another bottle and two more shots of Gu on the neighborhood laps. Finished really strong on the last lap even though I was getting pretty beat (in a good way).
Rainy and really windy today so going to flip things and do my run today and long ride/brick tomorrow.
Well, the rain had stopped by the time I got out to run at 8, but it was windy as hell!