Run
  • 1h 56m 25s
  • 13.06 miles
  • 08m 55s /Mi

4 AM Club

Great Zone 1/2 run. HR never got into Zone 3, which was apparently where I have been training since who knows when. Took a couple of walk breaks when it was starting to creep up out of Zone 2. Never did that before.

Also did the smart thing and used Shannon's water belt. Took a 20oz Polar bottle with me. The belt also has a pouch and gel flask. Took gels at miles 4, 7, and 10. Train how you race, right?

Splits:
1 - 8:36 (HR 126)
2 - 8:34 (HR 139)
3 - 8:36 (HR 142)
4 - 9:04 (HR 147)
5 - 8:50 (HR 149)
6 - 8:57 (HR 149)
7 - 9:24 (HR 147)
8 - 9:16 (HR 144)
9 - 9:02 (HR 146)
10 - 8:47 (HR 145)
11 - 8:42 (HR 149)
12 - 9:00 (HR 151)
13 - 9:34 (HR 152)

So today was my first HR zone-based run. It felt really slow at first, but I could tell towards the end that I had more energy left. Since I wasn't busting my tail trying to meet some time range for my miles, I felt better the last 3 miles than I have in a while. Didn't feel like I was struggling to finish other than the last half mile up Hell Hill. Maybe there is something to this HR training stuff after all.

Taking it easy the rest of the day, although I will more than likely eat like a horse. Haven't showered yet, so I probably already smell like one.

Did I mention 4 AM Club Rules?

  • Health data: RHR: 48 Hours slept: 5.5
Bike
  • 1h 12m 22s
  • 19.19 miles
  • 15.91 Mi/hr

Easy recovery ride to Stonebridge, then 2 laps of the Stonebridge tri course, and back home. Super windy - constant SSW 20 mph wind. Certainly slowed me down.

Run
  • 1h 00m
  • 6.69 miles
  • 08m 58s /Mi

Today was my first Run LT test. Yowza was this painful. Didn't feel very good from the start, but I got it done.

After a 15 minute warm-up of easy running, finish with a few quick 20 seconds bursts to get your heart rate in the correct training zone.

The 30 minute TT begins.
At 10 minutes into the test, hit the 'Lap' button on your heart rate monitor, to get the average heart rate over the final 20 minutes of the test.

The average for the final 20 minutes is your Lactate Threshold or LT. You should finish knowing you gave it everything you had.

15 minutes easy cool down.

Results for 20 minute split - 2.63 miles (7:36/mile pace), Avg HR 172

Pace seems very slow compared to, say, my 5K time. But if I consider it a tempo run, it's pretty close to pace for that distance.

So I'm not going to fret about it. OK, so I am. I'm not pleased with that pace. I know I can go much faster than that, but for some reason, I didn't.

Will try it again in a few months. Maybe after Vegas.

Run LT test this morning and bike at lunchtime. Moving the bike test to Fridaynext week. Probably a good idea - Thanks Seb.

Next up - figuring out what the numbers mean related to my training. Any of you HR geniuses feel free to chime in.

HR zones:

Run

  • Zone 1 - Recovery: 114-146
  • Zone 2 - Extensive Endurance: 147-156
  • Zone 3 - Intensive Endurance: 157-164
  • Zone 4 - Sub-threshold: 165-171
  • Zone 5a - SuperThreshold: 172-175
  • Zone 5b - Anaerobic: 177-181
  • Zone 5c - Power: 182-190

  • Health data: RHR: 48 Hours slept: 6.5
Swim
  • 40m 01s
  • 1828.80 meters
  • -----

400 WU

4x100 - 50 1 arm swim, 50 free
4x100 - 50 6 kicks per stroke, 50 free
4x100 - 50 4 kicks per stroke, 50 free

400 CD

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    6
    10
    20
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    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
    60
    60
    0
    0
  • LEGS - Outer thigh
    1
    60
    60
    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

Easy day today. I'm tired after yesterday, and then tomorrow and Thursday are going to be rough. Tomorrow is a 3 mile tempo run HR test and then at lunch I'm going to do a bike HR test. Thursday will be my long run so I have time to recover by Sunday.

Thanks for all the inspires yesterday. I'm very excited about Redman. Now I have 364 days to overthink it.

  • Health data: RHR: 52 Hours slept: 6
Bike
  • 1h 10m 16s
  • 20.00 miles
  • 17.08 Mi/hr

Drainer ride after work.

Run
  • 23m 49s
  • 3.63 miles
  • 06m 34s /Mi

1/2 mile WU - 5:33
12x400 (goal pace 1:36-1:37)
1. 1:30 (HR 121)
2. 1:33 (HR 144)
3. 1:29 (HR 146)
4. 1:25 (HR 148)
5. 1:30 (HR 147)
6. 1:30 (HR 150)
7. 1:34 (HR 149)
8. 1:36 (HR 147)
9. 1:38 (HR 153)
10. 1:33 (HR 150)
11. 1:29 (HR 151)
12. 1:32 (HR 155)

HR numbers are a little deceiving since I took about 30 seconds to a minute recovery walk between each one, so my HR was usually back down to 105 or so when I started each 400. Pace was a little too fast, oh well.

Today is Monday, September 25. 2006. This time 2 years ago, I was recovering from my first triathlon - the 2004 Denison Dash. And what a whopper it was. I finished the 300m swim, 13.8 mile bike, and 3.5 mile run with blistering quickness - 6:48 swim, 16.0 mph bike, 9:09/mile run.

Come quite a long way since then. One year from now, I'll be recovering from this!

(OK, so it would be more effective if they had already updated the page for next year's race, but you get the point, right?)

Let the madness continue. Hoo hah!

  • Health data: RHR: 48 Hours slept: 6
Run
  • 1h 42m 08s
  • 10.64 miles
  • 09m 36s /Mi

Lesson learned - from now on my long runs will be accompanied by a water bottle. I bought Shannon a belt that will hold a bottle of water, time for me to start using it too.

Felt good the first 4 miles, then the humidity got me and then some. At the 6 mile mark I was toasted, but I was doing and out and back, so no way home but the way I came. No telling how much sweat I lost. I was so sweaty that even my socks got soaked and my feet pruned. By mile 7, it was all I could do to trot and walk.

Mile 1 - 8:39
Mile 2 - 8:15
Mile 3 - 8:33
Mile 4 - 8:38
Mile 5 - 9:23
Mile 6 - 9:24
Mile 7 - 10:16
Mile 8 - 9:56
Mile 9 - 11:16
Mile 10 - 11:50
Leftovers - 5:52

Forgot my HR monitor back home. Would have been some interesting numbers I bet.

Bike
  • 1h 13m 11s
  • 20.00 miles
  • 16.40 Mi/hr

Drainer ride during a long, boring meeting.

Swim
  • 37m 53s
  • 1828.80 meters
  • 02m 04s /100 meters

2000 yard straight swim. For the first part I swam like I always have, the second half I tried to focus on relaxing, going slower, and lengthening my stroke. That seemed to help.

Strength
  • 30m

  • 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
  • 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
    60
    60
    0
    0
  • LEGS - Outer thigh
    1
    60
    60
    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

Big time fun this weekend. Mom's 60th birthday. That means I get to go to Atlanta for the weekend. Yeehaw. Oh well, I get to sleep in a little bit anyway. Have a 13-15 mile run planned for Saturday morning.

Huge news coming on Monday.

  • Health data: RHR: 68 Hours slept: 6

apw0397's Training Log


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