The following equipment is nearing replacement:
Run #1
  • 19m 58s
  • 3.11 miles
  • 06m 25s /Mi
Run #2
  • 03m 54s
  • 0.48 miles
  • 08m 08s /Mi

  • Health data: Hours slept: 8
Bike
  • 3h 05m 13s
  • 51.61 miles
  • 16.72 Mi/hr

Effort: Mod
Last week's 2:40:00 ride felt like a breeze compared to today. My backside couldn't take the ride today for some reason. Maybe it's the extra rides this week but that's not likely since this was only the 5th ride and normally it's the 4th ride.
I couldn't get my watch to cooperate with the ride either. I thought I added a work out to the list but the times didn't move over correctly. Instead of a 2:30:00 MS it changed it to a 2:30 MS. While my butt would have like this, it obviously would have served no purpose. I'll check to see if I did something wrong or if it was some glitch. I did figure one thing out by trying to manually enter a new WO. You must enter the time in minutes and not hours. BUT, after I entered the correct number of minutes it changed itself to 99:59. I'll get it figured out. If nothing else I can just enter enough 60 minute intervals to equal the appropriate time.
WU:
10' @ 75%
MS:
Long ride as 2:30 hr @77-83%, 15' @90%
CD:
10' @ 65%

  • Health data: Hours slept: 7
Bike
  • 1h 00m
  • 19.66 miles
  • 19.66 Mi/hr

Effort: HARD
I think the cold is really getting to me. I have been done riding for 15 minutes as of now and I can't stop coughing. My abs are starting to get sore from the coughing and I am a little more weak than I thought I would have been.
The ride was pretty tough and I suppose it is because my body is rebelling. I knew it would be hard because of the intensity that was planned but I didn't think it was going to be as bad a it was. My legs were fatigued by the last 5 minutes of each rep but I didn't feel like I could get enough air.
WU:
10' @ 68-73%
MS:
2x15' (5' Rest @ 68-73%) @ 94-100%
CD:
10' @ 65%

  • Health data: Hours slept: 7
Swim
  • 1h 00m
  • 3200.00 yards
  • 01m 53s /100 yards

Effort: Hard
I planned on a little shorter WO tonight than I actually completed. The plan for the week has been to get 3 swims in to account for the lack of running but Friday's swim might be in jeopardy but I'll have to wait and see.
The MS tonight was still pretty much on track despite still working out the flip turns and the breath timing. It is still a work in progress to say the least but it is coming along. I hope that in a couple of weeks I can settle into proper breathing and pacing.
2x250 WU
200 Kick w/fins
2x200 w/fins
6x50 on 1:00 (:37-:38)
6x50 on :55 (:37-39)
6x50 on :50 (38-:40
1 minute rest
6x50 on :45 (:38-:42)
2x250 Pull w/buoy and paddles
2x200 CD

  • Health data: Hours slept: 7
Swim
  • 1h 10m
  • 3600.00 yards
  • 01m 56s /100 yards

Effort: Mod
The flip turns are harder on my system than I thought they might be. This was only the second practice doing the flip turns but they actually feel decent from the turning perspective. It's the amount of air I am getting that is what's making it hard. I have to really dial my effort for each set down to keep under control. I think my body and arms are used going a certain pace once into the MS's and trying to dial down is proving more difficult. I'll keep practicing and maybe do a 200 TT just to get a feel for where I'm at on the clock to see if I am closer than I think to my "normal" times.
2x250 WU
200 Kick w/fins Mod
2x200 w/fins (dial down!)
3x500 on 8:30 (8:05-8:10) (Probably a little too east still but still working to dial this inand now flip turns!?!?!)
2x250 Pull w/buoy and paddles
100 Kick NO fins
2x200 CD

  • Health data: Hours slept: 7
Bike
  • 1h 05m 02s
  • 21.38 miles
  • 19.73 Mi/hr

Effort: Hard
Tonight's ride was a little harder than last nights it seems. I guess the coughing fits that kept me up on and off may be part of the factor.
It still wasn't a bad ride and it seemed as if I was able to hold a better pace tonight because I seemed to hold a higher HR and speed according to the computer. All in all I'll take the ride. It's the third ride in 2 days so I suppose there is some fatigue building up. Especially since yesterday morning's ride was kind of brutal.
WU:
10' @ 75%

MS:
40' start @ 83% and every 5' increase power by 5% (when you get to 94% start again until you complete time)(I completed 3 full cycles in the prescribed zones.)

CD:
9' @ 70%

  • Health data: Hours slept: 6.5
Bike #1
  • 1h 04m 55s
  • 22.73 miles
  • 21.01 Mi/hr

Effort: Brutal
I wasn't prepared for this WO today. I am not sure if it's the added trash carbs from yesterday or something else, but this was horrible. I was struggling from the beginning to get and keep my HR up in the target zone. I actually wasn't able to get it u to the target zone for an average for each rep. I spent time in the anaerobic endurance zone but unable to hold the high HR to get my avg up to target.
I think the biggest struggle may have been mental I suppose. I have been able to work in this zone for this work out before and able to get up to the avg. I was looking for. I guess I wasn't mentally in the game today for some reason.
2nd ride to come later today.
WU:
10' @ 68-73% + 5' alternating 30" @ 95-100%
30" @ 68-73% + 5' @ 80%
MS:
3x10' (3' Rest@ 68-73%) @ 100-105%
CD:
8' @ 65%

Bike #2
  • 1h 05m 38s
  • 20.67 miles
  • 18.90 Mi/hr

Effort: Mod/Hard
This ride was mostly easy but there were some harder elements to it. I suppose it could be the result of the brutal ride this morning.
My legs actually felt pretty good until reps 3, 6 and 9 which were the hardest ones. I also think that just the idea of having 2 rides in one day had a lot to do with it. I have done 2 rides one day but not at such a high intensity. I think I could do 2 rides like this one without any issues but definitely NOT like this mornings ride.
WU:
10' @ 75%
MS:
40' start @ 83% and every 5' increase power by 5% (when you get to 93% start again until you complete time) (I completed 3 full cycles in the prescribed zones.)
CD:
10' @ 65%

Today begins a recovery/rest week to allow my achilles to heal or rehab.  It has been bothering me for sometime and I think now is a better time to allow it to rest than having to take time off in a couple of months.  I will also begin doing some strengthening exercises to build my calves up, although I thought I would never have to say that.  When speaking of my calves I describe them as cows because they have always been very large.

  • Health data: Sick: 3 Hours slept: 8

DirkP's Training Log


 February 2012 
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