Swim

• 45m
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Wow...first time I've been in the pool in about a month! With vacatin, work travel, and being focused on my running I just haven't made swimming a priority. But then I realized that I haven't taken a whole stroke since early December (100% drill work through Feb) and I have my first triathlon coming up in May...which isn't really very far off. So, it's time to get wet again.

I wanted to use today as a recovery for my legs and to get back into the swing of doing my drills. I worked through a progression from back balance up to over switches. I didn't spend much time on any singel drill...I just wanted to work through everything. Next couple times back I'll focus on over switches and then I need to start adding in some actual laps.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3

Bike

• 1h 24m
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Indoor Cycle Training Series - session #13, breakthrough

Man, this was a tough one. Maybe I'm not recovered from running the 1/2 or maybe the bit of lifting I did before the spin put me over the edge. It was a very solid workout though. We started with 2x5min hills (1min recovery between, 3min recovery after), the 2x6min TT in Z4 (3min recovery between, 4min recovery after), 3min of 10sec max effort/10sec off, 3min recovery, 2x4min big gear grinds (3min recoveries), 2x5min hills (1min recovery between, 3min recovery after), 4min TT aero, 5min coold-down.

Strength

• 15m

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4

Strength

• 40m

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Bike

• 1h 02m
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Indoor Cycle Training Series - session #12, endurance

I decided to cut the trainer sessiona bit short tonight and wasn't really interested in doing much more than spinning easy. I kept the cadence in the 95-100rpm range and spent most of the time in the aerobars.

• Health data: Sleep: 3 Stress: 3 Soreness: 1 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Run

• 2h 42m 28s
• 23.00 miles
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Great training day! I started with a 7.2 mile "warm-up" that flowed directly into the 1/2 marathon and then cooled down with a 2.7 mile VERY EASY jog.

Warm-up: 7.2 miles @ 7:48/mile average

Race: 13.1 miles @ 6:23/mile average

Cool-down: 2.7 miles @ 10/mile (guesstimating the pace)

Check the race report for all the details.

• Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 4.5 Overall Workout: 5

Run

• 44m 06s
• 5.50 miles
• 08m 01s /Mi

Just a really easy run to loosen up a little and get some blood moving through the muscles. My calves are sore from the track work yesterday.

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 9 Overall Workout: 3

Run

• 1h 15m 37s
• 10.45 miles
• 07m 14s /Mi

Mile Repeats. I could have done my workout in the nice sunshine but no...I had to be lazy all day and didn't get to the track till almost 6pm and ended up running the last 3 miles in the dark. A couple of my recoveries went a bit long...I had to fix my HRM strap after #1, needed a quick pee break after #5, and needed to stretch my claves a little after #6.

I still can't seem to run these very cpnsistently. Sure, I'm getting them all at or under my goal of 6:12 but I'm not very good at feeling the pace. I think 6:12 is a bit past my comfort zone. Back when I was running 6:24 repeats for Richmond I could quickly setle into a nice easy groove and just cruise. Now that I'm running 6:12 I'm not able to relax and it takes a lot more focus to hold the effort level. That's not necessarily a bad thing because I'm still running them fast enough but i think that extra effort is making it hard for me to relax and run consistently. I typically go out way too fast on the first 400...it's like I'm worried about falling behind the pace.

WU: 1 mile building from 8min/mile to 6:30/mile - 7:03, HRavg - 137bpm HRmax - 155bpm

Mile #1 - 5:54, HRavg - 162bpm HRmax - 168bpm

1:30 recovery walk, ending HR - 128bpm

Mile #2 - 6:02, HRavg - 164bpm HRmax - 172bpm

1:00 recovery walk, ending HR - 137bpm

Mile #3 - 6:08, HRavg - 168bpm HRmax - 172bpm

1:00 recovery walk, ending HR - 141bpm

Mile #4 - 6:08, HRavg - 170bpm HRmax - 174bpm

1:00 recovery walk, ending HR - 142bpm

Mile #5 - 6:12, HRavg - 170bpm HRmax - 174bpm

2:00 recovery walk (bathroom break), ending HR - 130bpm

Mile #6 - 6:06, HRavg - 169bpm HRmax - 174bpm

1:30 recovery walk (stretch), ending HR - 126bpm

Mile #7 - 6:07, HRavg - 166bpm HRmax - 173bpm

1:00 recovery walk, ending HR - 145bpm

Mile #8 - 6:11, HRavg - 168bpm HRmax - 171bpm

CD: 1 mile (400m walk, 800m jog, 400m walk) - 11:43, ending HR - 108bpm.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3