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.

Run
  • 38m 34s
  • 4.25 miles
  • 09m 04s /Mi

Run: Run Speed
Speed/Efficiency
40
10' wu. 15' cd. 10 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast.

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

All Drills

Focuses:
Compact recovery w/ leading elblow
Relaxed hands, no blocking
Arm rotation and high elbow

Even after just two days of focused practice, I think hand position change will happen quick - it's easy to feel. High elbow is going to take some serious practice - when I lose focus for just one stroke I can feel my arms break down.

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

All drills.
Focuses:
Compact recovery w/ leading elblow
Relaxed hands, no blocking
Arm rotation and high elbow

Bike
  • 1h 08m
  • 19.50 miles
  • 17.21 Mi/hr

Pace was no reflection of effort today. 48 deg, NW wind 10-20mph.

Run
  • 57m 40s
  • 6.00 miles
  • 09m 37s /Mi

Symphony Village and back.
Difficult run....very cold at 0600. High RPE, high HR, slow pace. This was one of my hillier routes, though.

Swim
  • 1h 30m
  • 1500.00 yards
  • -----

Swim lesson with TI coach Hap Gentry. Awesome lesson...details to follow.

Swimming Lesson:

Primary areas to work on:
  1. Recovery: Too wide, needs to be more compact
  2. Rotation: Slightly under-rotating, need to be "on-edge" on every stroke
  3. Pull: Elbow/arms breaking down big time - arm rotation and higher elbow
  4. Breathing: Too long, need quicker breath and rotation back to nose down.
  5. "Blocking" with extended hand - need to relax them.  L is much worse than R.
Secondary findings:
  1. Lead arm slightly too high
  2. L arm crossing over and hands angled on entry
  3. Looking forward too much - look directly down and feel water on crown of head

Writing this list of things to work on is a little bit of a downer after having such a good week in the pool setting some new PRs.  When comparing to my first sessions back in August, I've come a very long way, but there's plenty of work to be done.  Balance was very good and head lift is under control - overall I had a very streamlined position.  After working on these areas for about 45 minutes, I swam several lengths with 11 strokes - it's amazing how much faster and easier swimming is when you simply put your body in the right positions.

 

Run
  • 43m 41s
  • 4.60 miles
  • 09m 30s /Mi

Z1/Z2 endurance run. Note to self - 48 hrs rest (from running) after an LT test. Had 35 hrs since the test and I was definitely sore. The first 2 miles were torture. Probably because I haven't been doing any threshold/speed work.

Swim
  • 1h 00m
  • 2300.00 yards
  • -----

WU: 100, 200
Drills:
Side: 100, 2x50 drill/swim
Fist: 100, 2x50 drill/swim
MS:
1000 (18:17) 500 splits: 9:20,8:57
5x100 on 2:00 (1:46,1:44,1:43,1:46,1:43)
CD: 100 ez

New PRs for 500 and 1k.
Felt like I was fighting the water all morning. Happy that I pushed through and did 1k despite not being on. Felt like flip turns have been keeping me from doing longer distances so I did open turns for the 1k. Went out slow, but probably paced well b/c I was able to negative split and finish strong. After reading Glen's thread with Mike Ricci yesterday, I guess this makes my T-pace 1:50.

Dtraining's Training Log


 March 2006 
SunMonTueWedThuFriSat
    1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31 
 
Time
Distance
  • November's totals
  • October's totals
  • 2011 totals
  • 2010 totals