Run
  • 35m 49s
  • 4.25 miles
  • 08m 26s /Mi

Watson Rd. Loop
Z2/Z3 on two hills
I'm thrilled with the pace, but with the recent change in zones, RPE is much higher than I would prefer. I guess that's to be expected....I'm going to train on the very low end of my zones for a while until I adjust. A little discomfort in my left hip flexor - I played with my stride a little and it seemed to feel better when I lifted my knees a little.

Swim
  • 1h 00m
  • 1700.00 yards
  • -----

WU: 2x100
Drills:
30 min of mostly 25 drill/25 swim focusing on relaxed leading hand, compact recovery and high elbow.
6x100 (1:33,1:36,4@1:34)
6x50 (46,43,42,41,39,38)
I just had the itch to swim fast on the 50s - ended up having to give it everything I had to build the whole set. Leading arm/hand and pull felt great. Recovery still gets out of control.
CD: 5 min. drills

Bike
  • 45m
  • -----
  • -----

Trainer
5' WU
2x5' build
2' recovery
3x2' build w/ full recoveries
10' CD
Tough getting on the trainer after riding outside for over a week.

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.

Dtraining's Training Log


 March 2006 
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