Saint Charles,IL 
  • 45m
  • 3.80 miles
  • 11m 50s /Mi

Lap 1: 15m 00s, 1.25 miles, 12m 02s /mile, Max HR 149, Avg HR 134
Lap 2: 00m 59s, 0.13 miles, 07m 34s /mile, Max HR 163, Avg HR 153
Lap 3: 02m 04s, 0.13 miles, 15m 55s /mile, Max HR 163, Avg HR 144
Lap 4: 00m 58s, 0.13 miles, 07m 26s /mile, Max HR 166, Avg HR 154
Lap 5: 02m 02s, 0.13 miles, 15m 40s /mile, Max HR 166, Avg HR 145
Lap 6: 01m 01s, 0.13 miles, 07m 50s /mile, Max HR 165, Avg HR 157
Lap 7: 02m 16s, 0.13 miles, 17m 27s /mile, Max HR 165, Avg HR 139
Lap 8: 01m 01s, 0.13 miles, 07m 50s /mile, Max HR 165, Avg HR 154
Lap 9: 02m 09s, 0.13 miles, 16m 34s /mile, Max HR 165, Avg HR 142
Lap 10: 04m 44s, 0.50 miles, 09m 28s /mile, Max HR 168, Avg HR 159

Lap 11: 10m 00s, 0.79 miles, 12m 40s /mile, Max HR 167, Avg HR 149
Lap 12: 02m 46s, 0.23 miles, 12m 16s /mile, Max HR 156, Avg HR 150

Meh. The 200's felt good, but the 800 killed me. I was coughing and hacking and gasping and it was not pretty.

Took a loooooong time for the old knees to warm up today. I felt creaky until half way thru the 200's.

I'm sure I will have the opportunity to try this one again.

6:25 AM Up a little early to finish folding laundry, do my core exercises and play with my new phone. Smile

Today's walk down memory lane...

Yup. That's me, Whitney, and our friends Gwen and Amy. This was my ALL TIME FAVORITE photo throughout college. Nice. It must have been humid. Yikes. That was almost 18 years ago! I'll apologize on behalf of everyone for the hole in the ozone layer.

8:53 PM: I never did do my core exercises this morning. Now I'm too tired for sit-ups. Am icing the defective limbs and will do corework tomorrow in the AM. Smallish bike ride tomorrow, before another RUN on Thursday.

  • 1h 06m
  • 3400.00 yards
  • 01m 56s /100 yards

250 easy
300 backstroke
200 closed fist and pullbuoy 50 OK + 50 Pinky + 50 Index
300 choice of drill(s)
50 Kick
100 Pull w/paddles
50 Catch up
50 RA/LA
50 FTD
4 X 250 free, descend (:30)
1) 4:11
2) 4:08
3) 4:06
4) 4:03
1000 for time (16:40)
200 cool down

  • 36m 01s
  • 3.17 miles
  • 11m 22s /Mi

Lap 1: 10m 00s, 0.90 miles, 11m 08s /mile, Max HR 147, Avg HR 135
Lap 2: 10m 00s, 0.96 miles, 10m 23s /mile, Max HR 159, Avg HR 153
Lap 3: 00m 30s, 0.06 miles, 07m 43s /mile, Max HR 161, Avg HR 155
Lap 4: 01m 00s, 0.05 miles, 20m 22s /mile, Max HR 162, Avg HR 150
Lap 5: 00m 30s, 0.07 miles, 07m 37s /mile, Max HR 155, Avg HR 144
Lap 6: 01m 00s, 0.05 miles, 20m 17s /mile, Max HR 159, Avg HR 149
Lap 7: 00m 30s, 0.07 miles, 06m 51s /mile, Max HR 155, Avg HR 144
Lap 8: 01m 00s, 0.05 miles, 20m 57s /mile, Max HR 159, Avg HR 147
Lap 9: 00m 30s, 0.07 miles, 06m 55s /mile, Max HR 155, Avg HR 142
Lap 10: 01m 00s, 0.05 miles, 20m 31s /mile, Max HR 158, Avg HR 145
Lap 11: 10m 00s, 0.83 miles, 11m 59s /mile, Max HR 155, Avg HR 147
Lap 12: 00m 01s, 0.00 miles, 3h 42m 24s /mile

6:10 AM: Up for a little swimmy. My schedule is all off this week...with no rest day (gasp!) because I had one yesterday. Busy day... Swim in the AM, run in the PM, finish doing laundry, get my cell phone replaced (I can answer calls, but I can't make any calls or press any buttons... I think the keys got shorted out by the rain yesterday) eat, watch INTERVENTION and go to bed. I *may* need to hightail it downtown for a trial appearance today as well. I'm definitely hoping THAT doesn't materialize.

2:37 PM: Just got a new phone. Trixie was my first incoming call, and I didn't know how to answer it. I'm very untechnical.

9:20 PM: My curly girl Stacie (luv2ride) is in the ICU for a blood clot in her head, a mere 2 weeks before IM CdA. PLEASE keep her in your thoughts and prayers. Send good vibrations. Stop by and visit her blog.

  • Health data: Hours slept: 7.5
  • Cheerleading
  • 5h 04m 20s

Spent all day today outside in a rainy, windy, hurricane-like-monsoonish tornado of sorts. We called it the ROCKMAN H.I.M.

Strapping is hard work. Especially out in the pouring rain and howling wind. Most wives/girlfriends/significant others/miscellaneous friends/family members stayed home and the course was hard pressed for jockstrappers. I was out there soaking wet. I met a similarly dedicated chick, Ali, who was out there for her husband... We spent 5+ hours together and had a really nice time... well, as nice of a time as you can have with a near stranger in the driving rain. I did get her number.Wink She's going to be at Racine and Madison this year.

I just changed into dry clothes, but I *really* need a shower.

All in all a very good weekend for both me and Dumpster . He did a 5:04 HIM out there in the typhoon. Amazing.

I have some photos from the weekend. I will shrink them and paste them at some point. LauraB took some really good ones. Mine are more mediocre. You will be able to tell the difference immediately.

Tonight, Chris and I are going out for a celebratory dinner.

I'm glad Rockman is over. I'm tired.

Here's my favorite photo of the weekend... from StartingToTri's camera:

I like how clear I look, and how blurry the car behind me looks! Makes me look fast!

  • Health data: Hours slept: 7
  • 40m 53s
  • 12.43 miles
  • 18.24 Mi/hr
  • 27m 37s
  • 3.11 miles
  • 08m 53s /Mi
  • 08m 47s
  • 437.45 yards
  • 02m /100 yards

Uhmmmmmm.... I won my age group!? I set a 5K PR by like 4 minutes?! I was third woman off the bike and onto the run course until the turn around?!

WHO AM I!??!? I'm confused.

But happy. You know. I'm happy. Laughing And I won a giant cannister of HEED.

Laura Waringo
bib number: 1091
age: 38
gender: F
location: Crystal Lake, IL
overall place: 48 out of 92
division place: 1 out of 3
gender place: 6 out of 19
time: 1:20:02
pace: 0:
swim: 8:47
trans 1: 1:41
bike: 40:53
trans 2: 1:07
run: 27:37
penalty: 0:


Not too bad. I am still in shock over that 5K time. Seriously.

Take Heed. I'm getting faster. (Oh, I slay me)


  • Health data: Hours slept: 7.5
  • 48m
  • 2500.00 yards
  • 01m 55s /100 yards

200 swim
200 kick
200 pull with paddles
200 drill
200 IM (2 x 100)
200 swim
8 x 50
1) :20
2) :15
3) :10
4) :10
5) :05 (x2)
2 x 400 @ 85% (:15)
100 easy

Short swimmy. Swam it outside. Wonderful. VEEEEEEERRRRRYYYY windy, though, and it kept looking like it was going to storm. Never did. Not til I got out of the pool... :)

Sun is shining again, though and I bet I can find a rainbow if I look. It's been raining and sunny all day long. Humid. Like living in a terrarium, but the rainbows are cool.

6:37 AM: So... I meant to get up early and swim this morning... and I actually did get up early... I just didn't swim. I went back to bed. Early AM txt msg from dumpster saying he was going to sleep... an assessment of how I felt... and the knowledge that I should be getting out of work a bit early today... all led me to jump back into bed and pull the covers up over my head. Racing tomorrow. EEEEEK! I might just swim the short set tonight. 2400-2500. That should be enough.

Now, I'm going to make good use of my time and gather all my stuff together for the race. I don't want to forget some essential item (like, say, my bike... Wink) because I'm rushing around in a last minute frantic frenzy.

Speaking of swimming:

It appears as though I've never stopped. Notice everyone else is wearing clothes, and standing fashionably around the pool. I obviously just crawled out.
11:09AM: Just spoke with the other facilitator for today's BUSINESS WRITING BASICS class. She has a migraine and took off abruptly from my desk to go vomit in the bathroom. Ummmmm. OK. I imagine this session will go even faster than originally planned. I might be in the pool swimming by 4!


  • Health data: Hours slept: 8
  • 2h 05m 52s
  • 35.26 miles
  • 16.81 Mi/hr

Hmmmm, thought this would be faster. HOT! HUMID! HEADWIND! But at least it was flat.


Going to be in an all day meeting in Downers Grove today... 9-3:30... hopefully I'll get out on time and get home early because I've got a 2:10 bike ride on the sked. Yay! Laughing The highlight of the day will be driving the Company car. I can save on gas! Miles! I'm giddy with delight!

Have a splendid day, everyone!

5:08 PM Home a smidge early. Will be able to do my 2:10 ride and still have time to relax a bit and be human afterwards. Hoooray! Since I'm not at my desk and I don't have the photo flipper available, I'm going to scan in a real wiener... The date was 1994... presumably June. My sister's HS graduation. That's me, my sister and my Dad... Don't we all look enthused? I look constipated.

  • 45m 24s
  • 3.82 miles
  • 11m 53s /Mi

Lap 1: 10m 00s, 0.89 miles, 11m 11s /mile, Max HR 146, Avg HR 134
Lap 2: 10m 00s, 0.70 miles, 14m 14s /mile, Max HR 144, Avg HR 129
Lap 3: 00m 30s, 0.06 miles, 08m 53s /mile, Max HR 140, Avg HR 121
Lap 4: 01m 00s, 0.05 miles, 19m 20s /mile, Max HR 144, Avg HR 131
Lap 5: 00m 30s, 0.06 miles, 07m 50s /mile, Max HR 144, Avg HR 126
Lap 6: 01m 00s, 0.05 miles, 18m 59s /mile, Max HR 150, Avg HR 139
Lap 7: 00m 30s, 0.06 miles, 07m 43s /mile, Max HR 150, Avg HR 133
Lap 8: 01m 00s, 0.05 miles, 19m 28s /mile, Max HR 153, Avg HR 140
Lap 9: 00m 30s, 0.06 miles, 08m 04s /mile, Max HR 149, Avg HR 134
Lap 10: 01m 00s, 0.05 miles, 19m 53s /mile, Max HR 153, Avg HR 142
Lap 11: 09m 24s, 1.00 miles, 09m 24s /mile, Max HR 169, Avg HR 159

Lap 12: 10m 00s, 0.77 miles, 13m /mile, Max HR 167, Avg HR 145

A new mile PR for me. Although I wanted to DIE right there in the forest preserve. I don't know how people are able to MOVE faster than that. Really.

  • 20m


2 x 15 hip lifts off edge of steps
4 x 25 fitness ball situps
3 x 15 around the world on balance plate
4 x 20 vertical leg situps w/ weights
2 x 10 Statue of Liberty

A run on the sked today. And I've already done my corework. I'm oh-so-efficient and such. A slight risk of severe storms this afternoon... hopefully I won't have to run in them.

Will spend the bulk of the day today preparing for a BUSINESS WRITING BASICS class that I'm teaching on Friday. I still have to create the PPT presentation and figure out what I'm going to say. Last minute Laura. That's my name. Don't wear it out.

Oh Lookie: Here's a gem in the photo flipper today. This was my ((now defunct)) wedding shower. The date was 3/11/2002. I was experimenting with hair color right before my ((now defunct)) wedding. This was a reddish brown. Meh, notsomuch. With me, of course, is the ever adorable BFF Rachael. I had several glasses of wine. I suspect I was trying to look sultry. Jury's out.

12:13 PM: I just signed up for the ROCKMAN sprint on Saturday. Yippee. Just for fun. Just to race before July. No pressure. No expectations. No nothing. Tongue out I don't even think I'm going to wear a watch.


Whizzzzz's Training Log

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