2013 stronger, faster and farther

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February 16

Run
  • 26m 19s
  • 3.10 miles
  • 08m 29s /Mi

splits
8:21, 8:23, 8:43 (headwind)

Swim
  • 31m 40s
  • 1500.00 yards
  • 02m 06s /100 yards

3x 100 free, 2x 100 kick, 100 free, 3x 100 pull, 100 free, 4x 25, 50 x 2, 100, 100, 100
best 100 1:56 (twice)

Schedule says short lunchtime run. Schedule also says evening swim. Simon says touch your toes.

February 15

Bike
  • 55m
  • 16.00 miles
  • 17.45 Mi/hr

small ring/high cadence
12 w/u
m/s 7 x 3:00 z3 (AHR 1. 127, 2. 123, 3. 134, 4. 127, 5. 128, 6.136, 7. 137
c/d 2min

Strength
  • 30m

Core= mostly abs with some back & planks thrown in for good measure

The ride I was going to do yesterday, is still waiting for me, so I think it will happen today. I will also give my core some (tough) love.

February 14

Swim
  • 23m 25s
  • 1000.00 yards
  • 02m 20s /100 yards

Didn't love that.
2x 100, 300, 100, 300, 100

Sport
  • Yoga
  • 30m

I do love Yoga in the morning.

How can something that feels right, be wrong? Thought my form felt smooth, but was extra slow today.

February 13

Run
  • 1h 22m
  • 9.15 miles
  • 08m 57s /Mi

LSD
splits
1. 8:56 137ahr
2. 8:57 140
3. 9:17 145
4. 9:14 143
5. 8:54 143
6. 9:02 150
7. 8:39 144
8. 8:59 147
9. 8:44 150

Sport #1
  • Stretching
  • 05m

Yoga=pre-run
Stretching = post run

Sport #2
  • Yoga
  • 30m

Yoga=pre-run
Stretching = post run

I have to learn that I can't have it all on these training runs. Wanted to take it easy and have HR stay in low 140's and take a little hillier route and go sub 9's. Sort of got everything, but just barely. Sun made cooler temps, not a big deal.

February 12

Swim
  • 37m 42s
  • 1800.00 yards
  • 02m 05s /100 yards

best 100 time 1:57
3x 100 free, 3x100 kick drills, 100 free, 3x 100 pull drills, 100 free, 2x 50 free, 4x 25 free, 100 free, 100 back, 25 breast, 25 free, 25 breast 25 free, 100 free, 100 back, 100 free...or something like that

Today I will swim. Swim like the wind...or something like that.

February 11

Bike
  • 50m
  • 13.95 miles
  • 16.74 Mi/hr

big ring fun
15 w/u
m/s 3x 4 z4 (4minr/i)
1. 20.1 mph, 132 ahr
2. 20.7 mph 150 ahr
3. 20.0 mph 144 ahr
+ 6 min z2 (17.5, 133)
4 min c/d

Really fatigued the last few days. Either because of increased training or fighting something off. Not sure, but I don't like zzzzzzzzzzzzzzzzzzzzzzzzzzzz.

February 10

Run
  • 43m 55s
  • 5.05 miles
  • 08m 42s /Mi
Strength
  • 35m

Core = abs (focus on lower), low back, planks,
legs = stabilizers (abductor, adductors, fire hydrants, balance beam drills)

Sport
  • Stretching
  • 05m
4-5 mile run planned today. Should be fun with that little breeze blowing.

Update: that wasn't bad with proper clothing, in fact I was a little hot.

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jmwebs' Training Log


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