Binghamton,NY 
Run
  • 1h 05m
  • 8.80 miles
  • 07m 23s /Mi

Great race!! PR by 1:30!!! out in the first 5K in 20:30, back in the second 5K in 19:31!!!

The splits are not official so I have to concede that Marmadaddy still has a faster 5K than I do!!

40:01 was the final time!!!!

Lap       Time         Lap Time      HR     Max    Avg    Min      Dist    min/mile    
1.      0:03:21.1    0:03:21.1    160    160    147    102    0.502    6:40    
2.      0:06:35.1    0:03:14.0    166    166    164    160    0.499    6:28    
3.      0:09:53.1    0:03:18.0    167    169    167    166    0.498    6:37    
4.      0:13:17.1    0:03:24.0    169    169    168    167    0.503    6:45    
5.      0:16:39.1    0:03:22.0    168    170    169    167    0.497    6:46    
6.      0:20:03.1    0:03:24.0    168    170    168    166    0.498    6:49    
7.      0:23:27.1    0:03:24.0    168    170    168    166    0.501    6:47    
8.      0:26:55.1    0:03:28.0    169    170    169    165    0.502    6:54    
9.      0:30:15.1    0:03:20.0    168    171    170    167    0.494    6:44    
10.    0:33:35.1    0:03:20.0    170    172    170    168    0.496    6:43    
11.    0:36:55.1    0:03:20.0    173    173    172    170    0.500    6:40    
12.    0:40:01.7    0:03:06.6    177    177    174    172    0.469    6:38 
   

Swim
  • 1h 00m
  • 3400.00 yards
  • 01m 46s /100 yards

16 x 50 Drill IM order

High School Meet with :30 rest
200 MED REL - 2:40
200 FREE - 2:17
200 IM - 2:38
50 FREE - 32.4
100 FLY - 1:15
100 FREE - 1:08
500 FREE - 5:43
200 FREE REL - 2:13
100 BACK - 1:14
100 BREAST - 1:19
400 FREE REL - 4:38

10 x 125 @ 2:00 Back

Felt a little sick tonight and got out after 5 of the 125's. Hope I'm not getting sick!!

  • Health data: Sleep: 1 Stress: 2 Soreness: 4 Fatigue: 4 RHR: 50 Hours slept: 5.5 Overall Workout: 3
Run
  • 20m
  • 2.50 miles
  • 08m /Mi

Just a quick jog around the neighborhood with Matt on his bike. Had to stop once at home to poop. (Imagine that! :) )

Another terrible nights sleep! :( I woke up to run and it was pouring rain so I bagged that one until later. No swim tonight for Bob, maybe tomorrow.

I realize the images of the swim drills look like crap, they will be redone for those who are interested. :)

  • Health data: Sleep: 1 Stress: 3 Soreness: 4 Fatigue: 4 RHR: 48 Hours slept: 6
Swim
  • 50m
  • 3500.00 yards
  • 01m 26s /100 yards

Morning swim at EFA before work.

2000 Warm-up (6:23, 6:15, 6:05, 5:49)

10 x 100 @ 1:30 Pull with paddles - Fucus on FQS

300 Easy swim
200 Swim to get videos of drills

2000 warm-up felt good, I got a bit carried away with the last 500 trying to descend the 500 by 100's.

Here are the clips I took in the pool today. I will get some better ones to post! 

Freestyle Catch-up Drill

Freestyle 6kick Drill 

Normal Freestyle 

Cross-over Freestyle (BAD)

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 RHR: 47 Hours slept: 6 Overall Workout: 3
Run
  • 46m 03s
  • 6.25 miles
  • 07m 22s /Mi

10' E pace, good stride rate

5' of drills: skipping, high knees, butt kickers, karoke

20' M pace regardless of terrian

4' T pace

6' CD - E pace

I ended up doing the intervals by distance rather than time since my watch was set to go off at .5 mi intervals.

This was a tough run. My cruise control seemed to have a short circuit somewhere. I could not seem to hold a steady pace.

Sleep hrs were there but it was very broken. Matt watched a show on Discovery about haunted houses and would not sleep in his room. This led to a few head butts in the night and a few wrestling moves that I wasn't aware of. On top of that the MIL got up around 2am ringing her bell to go to the bathroom. Definitely not a good nights sleep.

I didn't get anything in yesterday as far as workouts go. The day was just way too busy taking care of Karen's mom and each of the kids had a friend over. I was ready to sell the kids after all their friends left and the fighting started all over again!

I have an interview today at a local hospital, I hope all goes well there. I believe it is for a 2nd shift position but at this point I just need to eliminate my commute and get closer to home.

I will get something in today!! Hoping for an outside ride then swim practice tonight.

 

6:30 pm - Back from the interview, it seemed to go reasonably well. Karen was at the barn with the girls when I got home so I made dinner, got Matt to swim and now I am heading out for a run to relieve some stress!! I guess it's swim tomorrow morning!

Run Splits: 

Lap       Time         Lap Time      HR     Max    Avg    Min      Dist    min/mile    
1.      0:04:19.2    0:04:19.2    148    149    132      73    0.500    8:38 - Warm-up   
2.      0:08:25.2    0:04:06.0    134    150    141    131    0.498    8:14          "
3.      0:12:27.2    0:04:02.0    133    149    143    133    0.499    8:04 - Drills  
4.      0:15:55.2    0:03:28.0    158    162    156    133    0.500    6:55 - M-Pace
5.      0:19:21.2    0:03:26.0    163    164    163    158    0.498    6:53       "
6.      0:23:01.2    0:03:40.0    159    165    159    154    0.500    7:20       "
7.      0:26:29.2    0:03:28.0    163    164    160    156    0.500    6:55       "
8.      0:29:55.2    0:03:26.0    157    163    160    156    0.496    6:55       "
9.      0:33:23.2    0:03:28.0    161    165    163    158    0.500    6:56       "
10.    0:36:41.2    0:03:18.0    166    172    169    161    0.499    6:36 - T-Pace
11.    0:39:51.2    0:03:10.0    173    173    170    166    0.498    6:21       "
12.    0:44:05.2    0:04:14.0    149    173    161    149    0.497    8:31 - E-Pace
13.    0:46:03.7    0:01:58.5    146    152    149    147    0.230    8:35       "

  • Health data: Sleep: 1 Stress: 2 Soreness: 4 Fatigue: 4 RHR: 47 Hours slept: 7

  • Health data: Sleep: 2 Stress: 4 Soreness: 4 Fatigue: 4 RHR: 47 Hours slept: 6.5

rstocks3's Training Log


 January 2008 
SunMonTueWedThuFriSat
   1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31  
 
Time
Distance
  • November's totals
  • October's totals
  • 2020 totals
  • 2019 totals