Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    3
    50
    50
    0
    0
I've been feeling TOTALLY apprehensive about the LA Triathlon that I've stayed away from the swimming pool ALL WEEK LONG! You can call it taper, but really, I should have been doing drills, a couple of laps here and there, and just getting used to the water once again. I've done 600 meters in TWO WEEKS! What's wrong with me?!??! I'm so nervous.

Run
  • 1h 00m 21s
  • 6.20 miles
  • 09m 44s /Mi

Temp: 80.6F Humidity 34.4%

SPLITS
Mile 1 0:08:59
Mile 2 0:09:05
Mile 3 0:10:09
Mile 4 0:10:13
Mile 5 0:10:45
Mile 6 0:09:17
Mile 6.2 0:01:53
Total: 01:00:21

It wasn’t as hot as it was last Thursday. Actually, it was close to 10 degrees cooler. Around 80. So I decided to put in a 10K run. Jake was at Piano, Bella was at “Lala’s” and I was home from a shitty day at work. I slipped on the shoe of choice, my Brooks Adrenaline GTS 6, which by the way felt AWESOME!. I grabbed a 10.5 ounce and a 20 ounce water bottle and tried out my new Amphipod Full Tilt Velocity fuel belt. I started at 4:22 PM. Before I knew it I was at the 2 mile mark. My splits were kinda fast for the first two miles which hurt me on mile 4 and 5… But that’s later. My goal was a 10K run but instead of my normal Verdugo out and back, I decided to “PinBall” it as I call it. This meant I’d run and try to find shade on a flat course through Glendale. If I hit a red light I’d “PinBall” in a direction where I could run without running the red. I’d do this going out for 3.1 miles then work my way back. So this is what I call a “PinBall” run. It led me through to Brand Blvd, Central Avenue, back to Brand and as I got to Glenoaks I hit a red and HAD to stop. If I PinBalled I would have been going away from home and I was not going to give my legs hell by doing a ‘long run’ for the week. That would be bad with a Tri coming up. I was just past the 5K mark and thought a 30 second rest would do me good. I hit STOP on the Garmin and waited for the light. The final 5K had a course where there was no lights! Just stop signs and a couple of little hills that really got my heart rate up to the high 190s. I knew it going up and I struggled through it but made it. It was a challenging mile 4 going on Mountain Blvd heading home. Mile 5 meant I was in the final stretch run home. And if mile 4 was hard, mile 6 was harder. I stepped it up and averaged a 9:17 (my 5K average pace) and tried desperately to let it fly with .2 miles to go. That little 2/10ths of a mile final stretch seemed like a never ending run. I was huffing and puffing and really ran through it as hard as I could but only managed a 9:36 pace for that little sprint. Here are my splits: SPLITS Mile 1 0:08:59 Mile 2 0:09:05 Mile 3 0:10:09 Mile 4 0:10:13 Mile 5 0:10:45 Mile 6 0:09:17 Mile 6.2 0:01:53 Total: 01:00:21 Not bad at all. I was hoping an under 60 minute run… 21 seconds over is something I can make up the next time. Google Earth is awesome by the way. I uploaded my run into MotionBased then saved the data and viewed it on Google Earth. I copied it and pasted it into Photoshop and marked the mile marks. Check it out: I marked the mile marks 1…2… etc. And the Start (S) and Finish (F) 6.2 miles. Then I went out to eat pasta with Dale, Dasie, Liza, Debbie (from Dallas), Jake and Colby. It was yum.

  • Health data: Sleep: 3 Stress: 1 Soreness: 4 Fatigue: 3 Hours slept: 8 Overall Workout: 4
Run
  • 58m 20s
  • 6.20 miles
  • 09m 25s /Mi

PB 10K

Strength
  • 45m

Run
  • 47m 11s
  • 5.00 miles
  • 09m 26s /Mi

A decent 5K pace throughout.

Swim
  • 20m 45s
  • 600.00 meters
  • 03m 28s /100 meters
Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    9
    50
    50
    0
    0
  • BACK - Bent-over DB row
    2
    15
    15
    35
    35
  • BICEPS - DB Concentration
    2
    10
    15
    20
    20
  • CHEST - Flies - Flat
    2
    15
    15
    25
    25
  • TRICEPS - Dumbell Kickbacks
    2
    15
    15
    12
    12

A solid core workout- each exercise done with fitness ball.

TriathleteNut's Training Log


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