Slow, but getting faster. Big, but getting smaller

my training blog my training calendar my training reports Planned training log

inspire me (0)

Monday - May 17

Swim

40m 46s
1600.00 meters
02m 33s /100 meters

400M WU
8 x 25 ez/Hard
8 x 100 ez/Hard
4 x 50

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
CORE - Crunches (FB)
1
20
20
0
0
CORE - Crunches (FB)
1
20
20
0
0
CORE - Knee-To-Chest (FB)
1
10
10
0
0
CORE - Pikes
1
15
15
0
0
CORE - Roll Out and In (FB)
1
10
10
0
0
CORE - Side Planks
1
15
15
0
0

Health data: Sleep: 4 Fatigue: 3 Hours slept: 7

inspire me (0)

Sunday - May 16

Bike

1h 49m 30s
29.31 miles
16.06 Mi/hr

a long brick workout. I hydrated well on the bike. I am still working on smoothly drinking while maintaining speed.

Run

46m 55s
3.50 miles
13m 24s /Mi

the run portion of the brick. I was not prepared in my "transition" area. I forgot to take fluids for the run. I think that is way I hit the wall and almost puked at 3.5 miles in.

Calories = 2420

This was my first long brick. I was supposed to be 5.5 miles run after the 30 mile ride, but i thought I was going to puke, so I decided to cut the run short and just walk the remaining 2 miles. I want to make this a regular part of my training.

inspire me (0)

Saturday - May 15

Swim

1h 00m
2000.00 meters
03m /100 meters

400M @ 11.04 rest 40"
600M @ 18.30 rest 60"
800M @ 22.29 rest 80"
200M @ 5.32

Started day with 5 hours of community service which entailed covering about 3 miles of road side in the heat. That puts a damper in my training for today, but still got in an hour swim before tonights meeting.

inspire me (0)

Friday - May 14

Bike

1h 05m
22.71 miles
20.96 Mi/hr

Muscular Endurance
WU: 15' warm up - nice smooth spinning
MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 1x25 minutes and 1x20 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.

660 Calories

inspire me (0)

Thursday - May 13

My daughter would not sleep last night, so we were up most of the night. Decided to take today off today and move the workouts to tomorrow.

Health data: Sleep: 1 Fatigue: 3 Hours slept: 3

inspire me (0)

Wednesday - May 12

Run

59m 49s
5.44 miles
11m /Mi

Endurance
Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Well, the course was not flat, but it was a great time to run outside. The temperature was perfect.

1044 Calories

Swim

32m 03s
1100.00 meters
02m 55s /100 meters

400M @ 10.51
12 x 50M on 1.30
100M @ 2.47

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Obliques
1
15
15
0
0
CORE - Crunches (FB)
1
20
20
0
0
CORE - Crunches (FB)
1
20
20
0
0
CORE - Elbow Bridge (FB)
1
15
15
0
0
CORE - Reverse HyperExtension (FB)
1
15
15
0
0
CORE - Superman (FB)
1
15
15
0
0
CORE - Supine Leg Curl (FB)
1
15
15
0
0

switched around the training a little. I was supposed to do swim and weights today and bike, run, swim tomorrow. Dropped the weights, and moved tomorrows run to today. Trying to fit in 3 1 hour workouts tomorrow isn't possible, but 2 1 hour workouts today and 2 tomorrow is doable. This morning was perfect for running. The temperature was great.

Health data: Sleep: 4 Stress: 4 Fatigue: 4

inspire me (0)

Tuesday - May 11

Bike

43m
12.97 miles
18.10 Mi/hr

Trainer
Efficiency
WU: 10'
MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:

90" right leg, then 90" left leg
45" right, 45" left, vice versa 2x
30" left, 30" right increase cadence each 5" to maximum.
20" right, 20" left for 2'
15" right, 15 "left for 1'
10" right, 10" left, for 40"
5"right, 5" left for 20"
4 x 1' at max cadence, RI 1'
4 x 15" at max cadence to spinout, RI 45"

CD: 10'
507 Calories

Reached 140 RPM during this mornings trainer spin! That is a new PR for me. I like the efficiency workouts!