Run
  • 59m 16s
  • 7.02 miles
  • 08m 26s /Mi

Running is good

Swim
  • 29m 39s
  • 1500.00 yards
  • 01m 59s /100 yards

Swimming is pretty good too.
DRILLS
w/u 3x 100 free
m/s 3x 100 kick drills, 100 free (1:45!!), 3x 100 pull drills, 100 free, 2x 100 paddle drills, 2x100 free

Sport
  • Stretching
  • 05m
Well, let's look at today's schedule... It says here I'm going run today. No surprise there. Oh and here it says I'm going to swim (a relative term) and its says I should do some core work or I am going to get soft in the middle. Well that wasn't very nice of it.

UPDATE With that run, this is now my highest run volume month ever and I still have at least 13.1 more to go.

UPDATE #2 HOT DIGGITY. New PR for 100 = 1:45. Old PR was 1:49 set in 2008. Especially pleasing was the fact that this was not all out, but just a 100 I was doing after kick drill (I guess kicking helps). good stuff.

Run #1
  • 08m 29s
  • 1.00 miles
  • 08m 29s /Mi

warm up mile

Run #2
  • 23m 02s
  • 3.00 miles
  • 07m 41s /Mi

Tempo run
1. 7:51 158
2. 7:42 147
3. 7:37 160

Bike
  • 1h 07m 50s
  • 18.41 miles
  • 16.28 Mi/hr

Outside road bike

Will do a nooner run and then flip a coin over a bike or swim this afternoon.

UPDATE Nice tempo run in the sun that was fun

UPDATE # 2 just too nice out to swim.  Looking at my two workouts today it is easy to see where my focus has been. Need to start paying some serious attention to the bike.

Sport
  • Yoga
  • 30m
Scheduled rest day. In some ways I am so looking forward to this, in other ways I am anxious to get back at it. I will find time for some stretching or Yoga today.

Bike
  • 2h 00m
  • 33.00 miles
  • 16.50 Mi/hr

Trainer z1-z2 effort

#3 session of long distance weekend...and it felt like it. Started as a bit of a struggle just to stay on bike. I promised myself that if I got to 1 1/2 hour I could get off. Funny thing happened though when I got there, I got a second wind and last 1/2 hour felt the best.

Run
  • 2h 12m
  • 15.00 miles
  • 08m 48s /Mi

LSD
splits
1. 8:36 167(hr not accurate)
2. 8:47 131
3. 8:53 133
4. 8:44 133
5. 8:34 133
6. 8:49 134
7. 8:43 136
8. 8:41 139
9. 8:36 144
10. 8:46 145
11. 8:42 146
12. 8:52 149
13. 9:06 140
14. 9:02 145
15. 9:11 149

Sport
  • Stretching
  • 10m
Did good chunk of this on Glacier trail into Waukesha. So the way out was mostly downhill and way back was mostly up hill. So considering that, I am ok with this but I was starting to fade the last couple of miles. As I add miles on, I am going to have to slow down or I am going to seriously fade.

  • Health data: Sleep: 2 Stress: 3 Hours slept: 8.5
Swim
  • 48m 56s
  • 2200.00 yards
  • 02m 13s /100 yards

endurance
w/ 100 free (1:52!)2x 100 kick drill, 100 free (1:54!), 2x 100 pull drills
3x 500 (11:15, 11:33, 11:34)
c/d 100 back

Better buckle up for today. Work is spanking me with tax season in full swing and I need to help get the house ready for birthday sleep over and family get-together for my daughter's 10 yr old birthday this weekend. Somewhere among the craziness I need to get in a swim today and a 15 mile run tomorrow (in the snow :( )

UPDATE Pretty pleased with this swim. First stab at any endurance work in pool. Could feel I was losing new and improved form about 300 in to each set. Still felt pretty good when I was finished.

Run
  • 33m 25s
  • 4.00 miles
  • 08m 21s /Mi

got to admit I faded pretty good on last mile

Bike
  • 44m 25s
  • 12.41 miles
  • 16.76 Mi/hr

Outside road bike

One of my knees is a little tight this morning. I know hill training is a really important part of trying to reach my goals, but I really have to be careful with it.  Ride and another run today. In order for ride to happen outside I will need to swap out a trainer tire on one of my bikes. We will see how well that goes. Yell

UPDATE THis ride was not anything special, just a chance to get outside. Of course wasn't as thrilling as it would be earlier, by the time I got out the temp was started to drop and the sun was starting to drop. Don't get me wrong I was grateful to get out at all. Oh yeah tire change took all of six minutes. Now that is exciting.

jmwebs' Training Log


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