Rest day today. Going to be a busy weekend. Heading to Mom and Dad's tonight. Helping move furniture all day Saturday and (oldest brother) Tom's new lake house over by Mt Vernon. Sunday hopefully will be watersports, but it may just be mud sports depending on the lake level. Then it's back home on Monday.

Planned workouts:

  • Saturday - 35 mile ride, 5 mile brick run
  • Sunday - 20-25 mile easy ride with Shannon
  • Monday - 20-25 mile easy ride solo

Oh, and there's something about a birthday of mine on Sunday in a couple of days. Still a couple of shopping days left...

  • Health data: RHR: 56 Hours slept: 7.5
Swim
  • 47m
  • 2011.68 meters
  • -----

WARM UP: 400 yards

Set #1: 5x100's. First 50 is Shark Fin drill, second 50 is done as follows: Start as if you are doing shark fin drill, but instead of bringing the hand back after making the shark fin, slice the hand forward (right about at the goggle line) and at the same time, rotate the hips to the other side, and swivel your head to face up position, arm extended. When doing this drill, one arm should be moving forward while the other one moves back. You should never end up with both arms out in front of you. Take a few breaths and repeat on the other side.

Set #2: 12x50's. First 25 is a repeat of the drill you did in Set #1. The second 25 is as follows: Start as you are doing the drill in Set #1. Instead of rolling to face up, roll your hips to 90 degrees, pause and repeat in the other direction, rolling to face up on the side you started. Now you have completed a "double switch."

Set #3: 7x100's. First 50 is a "triple switch". Just add one more switch to the last drill. Second 50 is freestyle, focus on your hand entering in near your goggle line (or a little above that point).

Starting to do bad things. Getting ants in my pants about Prairieman. I told myself I would set no goals other than finish, but last night I caught myself looking at last year's results. I need a kick in the butt or something to remind myself that I'm just doing it to do it, not to meet some arbitrary time goal.

  • Health data: RHR: 52 Hours slept: 6.5
Run
  • 1h 04m 21s
  • 7.72 miles
  • 08m 20s /Mi

Home to park: 21:52 (8:13 pace)
Lap 1: 9:47 (8:09 pace)
Lap 2: 9:50 (8:12 pace)
Park to home 22:51 (8:35 pace)

Able to keep a good pace throughout. A little harder than I'm supposed to go, but it just felt so good out there.

I didn't plan on doing any long runs this week, but HOLY CRAP! It was only 64 degrees this morning. No way was I going to miss a chance to do some running in this weather. It was awesome out there. Almost needed a shirt and some mittens. High today is only supposed to be 90. Wow.

Estimated calories burned: 1131

  • Health data: RHR: 56 Hours slept: 5.5
Swim
  • 32m 47s
  • 1645.92 meters
  • 01m 59s /100 meters

200 WU - 3:41

7x200 @30s rest - 3:25, 3:32, 3:34, 3:33, 3:36, 3:38, 3:41

200 CD - 4:07

Hard but comfortable today. The taper is here.

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    6
    10
    10
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    10
    10
    0
    0
  • ABS - General
    1
    10
    10
    0
    0
  • BACK - Back extensions
    1
    10
    10
    0
    0
  • BACK - Upright row
    3
    10
    10
    16
    16
  • BICEPS - DB Curls Alternating
    3
    10
    10
    16
    16
  • CHEST - Dumbell Pullover
    3
    10
    10
    16
    16
  • CHEST - Flat Dumbell Press
    3
    10
    10
    16
    16
  • CHEST - Flies - Flat
    3
    20
    20
    16
    16
  • FOREARMS - DB Hammercurls
    3
    10
    10
    16
    16
  • LEGS - Inner thigh
    1
    20
    20
    0
    0
  • LEGS - Outer thigh
    1
    20
    20
    0
    0
  • 1
    3
    3
    0
    0
  • LEGS - Standing calf raises
    3
    20
    20
    0
    0
  • SHOULDERS - Military DB
    3
    10
    10
    16
    16
  • TRICEPS - DB Overhead Extension
    3
    10
    10
    16
    16

Goal for today - no junk. Yesterday was terrible. Having the munchies at the start of a 2 week taper is a bad thing. 

HHH ride report and pics are up. Check out the sweet Flash Gordon jersey's maiden voyage.

Estimated calories burned: 408

  • Health data: RHR: 56 Hours slept: 7
Bike
  • 54m 17s
  • 15.00 miles
  • 16.58 Mi/hr

Easy drainer ride. Rear is a little sore from Saturday, but nothing major.

Run
  • 22m 30s
  • 3.00 miles
  • 07m 30s /Mi

Brick run

Mile 1 - 7:08
Mile 2 - 7:39
Mile 3 - 7:42

So much for running in the "heat" outside. It was in the low 80s and raining. Did the run anyway. The run felt pretty relaxed. Able to keep my pace right at 7:30, though I had to back off the last two miles to do it.

Weight's up a little today. Nothing major. Just water weight. Not feeling sore at all today (just a little bit yesterday, so that's a good thing.

Last night I ate a cheeseburger. What was special about this cheeseburger you may ask? Well, it had lettuce, tomato, pickles, and red peppers on it. Wow for me.

Drew starts pre-K today. Ordinarily I'd go into the office (which I haven't done for 3 or 4 weeks now), but I'd rather stay home. Going to do a lunchtime brick (indoor bike since I have a meeting to dial into). Then I'll run outside in the heat. Time to get acclimated to that. PrairieMan is in two weeks.

Looks like I'm going with the Garmin 305. Found one online brand new for under 270. That means 2 things -

  1. I saved about 100 bucks on it.
  2. Shannon didn't have to put any money in, so she gets to buy me something else! Bonus!

Estimated calories burned: 1181

  • Health data: RHR: 52 Hours slept: 7
Bike
  • 4h 30m
  • 75.00 miles
  • 16.67 Mi/hr

HHH. More on Monday. Long story short, it was hot, I ate 2 pickles (and didn't gag), drank pickle juice. They closed Hell's Gate 90 minutes early so we didn't get to finish the entire distance. It was 113 in the parking lot and we saw a guy get helicoptered off the course at mile 50. So I guess they knew what they were doing. Will do a quick write-up tomorrow in the race report. Oh, and I tried tomatoes too - have pics to prove it!

apw0397's Training Log


 September 2006 
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