The following equipment is nearing replacement:
Run #1
  • 08m 14s
  • 1.11 miles
  • 07m 25s /Mi

1st Warm Up
I misunderstood the start time and warmed up a half hour early.

Run #2
  • 04m 34s
  • 0.64 miles
  • 07m 08s /Mi

2nd Warm Up
About a half hour later than the first WU.

Run #3
  • 25m 55s
  • 4.00 miles
  • 06m 29s /Mi


  • Health data: Hours slept: 7
  • 1h 00m 16s
  • 20.85 miles
  • 20.76 Mi/hr

Effort: Hard
I am slowly beginning to like these hard workouts, well, that or I know I am going to reap the benefits of the hard work next season.
Again, as with the same workout for last week, I added another rep to the main set. The call was for 4x5' but I added the 5th rep because I know I can handle it and I want to maximize all my bike's over the training cycle. The average HR for the main set was 157 with peaks at 160 and 162 in all 5 reps.
10' @ 68-73%
+ 5' alternating 30" @ 95-100%
30" @ 68-73%
+ 5' @ 80%
(5)x5' (w/1' Rest@ 75-80%) @ 95-100%
10' @ 65%

  • Health data: Hours slept: 8
  • 1h 00m
  • 2950.00 yards
  • 02m 02s /100 yards

Effort: Mod
I put my "fast 50's" workout into today's routine but I left out the hardest set. I am still trying to get my fitness back up to where it was when I stopped swimming for marathon training. I added 2 reps to the first 2 sets but I kept the times the same for the first 3 sets and dropped the fourth altogether. The fourth set is the fastest and I am certain I am not ready for that one again just yet.
I landed on all the reps in plenty of time but was winded at the wall for nearly all of the reps. The last set was pretty hard but only because of the lack of rest.
2x250 WU
100 Kick w/fins (fast)
2x200 w/fins
7x50 on 1:00 (landing :38-:40)
7x50 on :55 (landing :38-:40)
5x50 on :50 (landing :39-:41)
100 Kick w/fins (fast)
2x200 Pull w/buoy/paddles
2x200 CD
100 Kick w/fins (easy)

  • 54m 30s
  • 7.00 miles
  • 07m 47s /Mi

Effort: Mod
This effort was only harder than the normal easy run because I was trying to get a video put together for BT evaluation. I had a mile at 6:22 but that mile was a quarter at a time as I moved the camera around and started and stopped recordings.
The run, despite being on a treadmill, was still fairly easy. I can't stand the treadmill and, as it turns out, I could have run outside because the rain didn't hit like they said or the radar looked. It is too cold to take a chance that I would have made it before the rain.
The HR is off quite a bit because I got sidetracked while I was doing all the camera work. No matter. I don't need it for EVERY run.

  • Health data: Hours slept: 8
  • 1h 00m
  • 3050.00 yards
  • 01m 58s /100 yards

Effort: Mod/Hard
At the end of last winter I don't think this workout would have been hard But I have had a couple of low volume or nonexistent swims. I started off a little to hard for the first parts of the WU and it kind of continued from there. I am still trying to keep a slow but steady increase in volume and intensity for another few weeks.
The main set was hard enough to have me bilaterally breathing by the the second 100 on 3 of the 5 reps. Normally I wouldn't have to do that until the last couple of reps. I like to try to breath every 4th stroke and alternate sides every 100 yards to try to be technically solid on both sides, but to day I wasn't able to hold that today.
2x250 WU
100 Kick w/fins (fast)
2x200 w/fins (mod)
5x200 on 3:15 (Landing 2:57 like a clock) (Hard)
100 Kick w/fins
2x200 Pull w/buoy on 3:15 (easy)
2x200 CD
150 Kick w/fins (easy)

  • 1h 01m 17s
  • 20.94 miles
  • 20.50 Mi/hr

Effort: Hard
I thought the main set would have been a little easier but I thought wrong.....way wrong! It was a solid workout at a hard effort. I am beginning to look forward to these workouts right now because I know that there will be a pretty huge benefit in the racing season. I would love to be able to go 20+ mph for a half iron next season
10' @ 68-73% + 5' alternating 20" @ 106> %
40" @ 68-73% + 5' @ 80%
20x30" (30" Rest@ 68-73%) @ 95-100% +
2x5' @ 75-80% (1 set was called for. I added the 2nd.)
5-10' @ 65%

  • Health data: Hours slept: 7.5
  • 54m 34s
  • 7.05 miles
  • 07m 44s /Mi

Effort: Easy
My pacing was probably a a little faster tonight than the time says. I had to stop 3 times for traffic and this happens very seldom.
It was a good run but I didn't feel like going and the first mile was kind of hard. I had a little tightness in my chest that I have been having most of today. It kind of feels like asthmatic type of tightness. I usually get this feeling after a race or a hard effort in the winter. I have been lacking rest for a couple of days and I guess that could be a contributor.
Overall it was a good run.
Weather: 46/42 Wind: 6/12

  • Health data: Hours slept: 8
  • 1h 17m 18s
  • 10.15 miles
  • 07m 37s /Mi

Effort: Mod
My schedule got all screwed up this week with the Friday and Saturday work and Laiken's swim meet on Thursday night had to get this run in today. I hate changing my schedule around.
The run was a little harder than I usually do but I figure I should be able to take the extra running effort with all the miles I have run this year. The effort came from my legs and not my cardio. The extra cycling has made my legs a little more fatigued than I am used to.
Weather: 48/42 Wind: 10/22

  • Health data: Hours slept: 6.5
  • 1h 35m 11s
  • 28.71 miles
  • 18.10 Mi/hr

Effort: Mod
This being the longest ride for the week and being the day after the hardest ride I think I have had, ever, I think I did fairly well. My effort was more than it might have been had it not been for last night. I actually think this type of effort might be in line with what I would like for my winter program.
WU: 5-10' @ 75%
MS: Long ride as 25' @ 75%, 30' @80%, 25' @ 85%,
CD:5-10' @ 65%

  • Health data: Hours slept: 6.5

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