Run
  • 25m 22s
  • 3.00 miles
  • 08m 28s /Mi

Z2 run.
Kind of weird running immediately after a swim - I think this was the first time I ever did that. HR was 170 going into the wind, 162 fair wind. No discomfort in the hip flexors.

Swim
  • 50m
  • 1500.00 yards
  • -----

WU: 100, 200
Remainder of practice was switches focusing on tight recovery, relaxed/deeper leading arm and high elbow.
5x50 swim golf
Strokes + time = score
29+46=75 mod hard
28+45=73 mod/hard to hard
30+44=74 mod hard
29+47=76 mod
30+46=76 mod
Not really sure what I learned from this other than my score really didn't ballon when I eased off on the last two. Lowest score was done focusing on pull and hip rotation initiating the stroke.

Sport
  • Stretching
  • 15m

Hip progression

Swim
  • 55m
  • 1700.00 yards
  • -----

Drills and focused 50s.

Bike
  • 1h 15m
  • 24.80 miles
  • 19.84 Mi/hr

Church Hill
Flexibility is still a limiting factor in the aero position.

Run
  • 37m 10s
  • 4.25 miles
  • 08m 45s /Mi

I would much rather have been doing the 2 hr. run I was supposed to, but I pulled back to figure out what's going on with my hip flexors. My left side became noticable about 2 miles into it, but not bad.

Strange things going on with HR vs. PRE in my last two workouts.  On my ride Friday I couldn't get my HR up, but it was so windy, I wasn't able to make a decent assesment of pace.  Today on my run, I purposly took it easy, barely pushed into Z2 on a couple hills and had one of my best paces ever on the Watson Rd. loop.  Avg HR for the whole run was 4 beats under my new Z2.  I hope this is fitness gain and not some short term anomaly.

I think my Saturdays should count as 8 hours of strength training, but I don't see "homebuilding" as a sport option in the BT log.  Spent the whole day at the top of 5 levels of scaffolding putting up soffit (sp?), fascia, and crown moulding.  Last Saturday I had long johns and flannel lined pants on, and today I worked in shorts and no shirt and got sunburned.  Welcome to March.
Bike
  • 1h 04m
  • 19.50 miles
  • 18.28 Mi/hr

20 loop backwards.
Another character builder ride. SW wind 25-25mph. First day of the year wearing shorts on the bike - woohoo! 24-26mph going out, 13-15mph coming back. On a couple gusts, it was all I had to keep it at 11mph.

Stretched well and iced hip flexors again last night.  Thought about running this morning, but I'm going to give it another day.  Hoping for a ride this afternoon if I can get home in time.

Swim
  • 50m
  • 1500.00 yards
  • -----

Drills and focused swimming. Mostly worked on compact recovery and pull. Had a hard time focusing today so I did a little more swimming than drilling. This is boring, but when I get it right, it's smooth and fast.

Tons of geese headed north this morning.  All it takes is a hint of a south breeze and they're outta here.  Always brings a tear to my eye, but I'm definitely ready for some warm spring weather.

Bike
  • 28m
  • 9.00 miles
  • 19.29 Mi/hr

Short and sweet, but it was outside. I needed to blow out some stress from the work day. (Would have been longer if it weren't for that stinkin' accident on the bridge.)

Run
  • 29m 53s
  • 3.30 miles
  • 09m 04s /Mi

Z1/Z2 run. Hip flexors were "present" on my last couple of runs. They don't hurt, but I know they're there. It's either from lack of quality stretching (likely), and/or ramping up the running too much (most likely). I think I'm going to rest (no runs) and ice for a couple days before it turns into something. Probably will back off on the long run this weekend.

Did a full set of hip progression stretches, iced hip flexors then got in the whirlpool for 20 minutes.

Dtraining's Training Log


 March 2006 
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Time
Distance
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