Nobody beats me on the DOWNHILLS!!!!

my training blog my training calendar my training reports Planned training log

Binghamton,NY

inspire me (5)

Sunday - April 6

Run #1

43m
5.00 miles
08m 36s /Mi

3 miles around the track to calibrate my Polar and 2 miles with friends.

Run #2

1h 31m 59s
13.12 miles
07m 01s /Mi

Great run!! RR is up!!

Run #3

18m 21s
2.00 miles
09m 11s /Mi

Easy cool down! Couldn't seem to get my HR down. :)

Wore HRM overnight, actually turned it off when I let the dog out and went back to sleep for 2 hrs. I must have had some good dreams to get 79 ft of ascent! :) (That's a typical hill workout in Florida!!)

Lap Time Lap Time HR Max Avg Min
1. 2:21:54.7 2:21:54.7 79 89 47 42
2. 6:07:03.0 3:45:08.3 59 79 46 40

SKUNK CABBAGE SPLITS

Lap   Time          Lap Time HR   Max Avg Min
1.   0:07:17.1   0:07:17.1   159   163 152   97
2.   0:14:25.1   0:07:08.0   161   166 162 158
3.   0:21:29.2   0:07:04.1   165   165 162 156
4.   0:29:01.7   0:07:32.5   166   171 167 162
5.   0:35:49.7   0:06:48.0   168   171 169 167
6.   0:43:03.0   0:07:13.3   165   172 167 160
7.   0:49:52.7   0:06:49.7   165   174 168 164
8.   0:57:03.1   0:07:10.4   168   170 166 160
9.   1:03:50.1   0:06:47.0   168   170 167 158
10. 1:11:04.8   0:07:14.7   163   175 170 162
11. 1:18:11.4   0:07:06.6   172   172 169 163
12. 1:24:41.1   0:06:29.7   174   176 173 171
13. 1:31:16.2   0:06:35.1   174   176 174 172
14. 1:31:59.5   0:00:43.3   174   176 175 174

Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 46 Hours slept: 8

RACE DAY: 26th Annual SKUNK CABBAGE CLASSIC

inspire me (5)

Saturday - April 5

Bike

47m 36s
16.85 miles
21.24 Mi/hr

YES!!!!!! I finally got my bike on the road!!!! Holy cow did it feel good!! Took a couple laps around the TT loop, first lap at a moderate pace and second lap in the small chainring at 95-100 rpm.

I love my bike!!! :)

Run

24m
3.00 miles
08m /Mi

Brick run. E-pace after ride with 3 strides. Felt good! I love my bike!!

inspire me (2)

Friday - April 4

Bike

1h 00m
18.00 miles
18.00 Mi/hr

Drainer ride

15' w/u
15' 120's
15' 130's
15' c/d

cadence was in the 90's

inspire me (3)

Thursday - April 3

Run

31m
4.00 miles
07m 45s /Mi

Quickie while Matt was at lacrosse practice.

10 min Warm-up
10 Min with a 30" strider every 3 min
10 min easy

Lap   Time           Lap Time    Dist   min/mile
1.   0:10:00.0   0:10:00.0   1.254   7:58
2.   0:10:30.1   0:00:30.1   0.069   7:16    Strider
3.   0:13:00.3   0:02:30.2   0.323   7:45
4.   0:13:30.6   0:00:30.3   0.079   6:23    Strider
5.   0:16:01.5   0:02:30.9   0.321   7:49
6.   0:16:32.2   0:00:30.7   0.081   6:20    Strider
7.   0:19:02.5   0:02:30.3   0.318   7:52
8.   0:19:33.0   0:00:30.5   0.078   6:30
9.   0:31:29.9   0:11:56.9   1.489   8:01

inspire me (5)

Wednesday - April 2

Run

1h 00m 22s
8.00 miles
07m 33s /Mi

Decided to run this morning instead of swim. good run but when I started the Garmin the batteries were low and it shut off. Fortunately, I had my Polar on and I ran the 15K course that was marked to get 1 mile splits. Warm-up was supposed to be 15 minutes but I wanted to start on a mile marker, I missed the 3 mile mark so started at the 4 mi mark.

4 mi warm-up (31:00)
1 mi @ 10" faster than goal (6:49)
1 mi @ 20" slower than goal (7:15)
1 mi @ 10" faster than goal (6:39) oops!
The rest easy jog

No HR data because the Polar won't pick up the Garmin strap. Grrr.

Overall the run felt very good!!

Lap   Time           Lap Time       Dist   min/mile
1.   0:07:26.4   0:07:26.4     0.927   8:01
2.   0:15:49.3   0:08:22.9     1.000    7:42
3.   0:31:50.1   0:16:00.8   2.000    7:44
4.   0:38:39.2   0:06:49.1     1.000   6:44
5.   0:45:54.8   0:07:15.6     1.000    7:04
6.   0:52:30.7   0:06:35.9     1.000    6:42
7.   1:00:22.0   0:07:51.3   1.070    8:47

inspire me (2)

Tuesday - April 1

Bike

1h 10m
21.00 miles
18.00 Mi/hr

Boring drainer ride.

Hit the snooze all morning and didn't get anything in. I have a dentist appt tonight but perhaps a ride after. We'll have to see.

RR IS UP!!

inspire me (2)

Monday - March 31

Swim

1h 15m
3450.00 yards
02m 10s /100 yards

Masters swim

1000 W/U
4 x 50 @ 2:00 Kick (Hard)
4 x 50 @ 1:00 Drill
4 x 50 @ 1:00 Sprint
300 Swim (3:40)
25 @ :30 (:16) \
50 @ 1:00 (:32) \ 200 Pace
75 @ 1:30 (:48) /
100 @ 2:00(1:04)/
200 Hard (2:10)
200 EZ

4 x 100 @ 2:30 (75 H, 25 EZ)

200 EZ

4 x 25 All Out

200 EZ

Run

32m 12s
3.12 miles
10m 19s /Mi

[10' w/u, finish at the bottom of a short hill.

4x the hill (no longer than 30sec)… Walk the downhill

Each one should be faster or further up the hill. Focus on quick steps & good balance.]

OUCH!!!! HILLS BURN!!!! MOMMY!!!!