Bike
  • 55m
  • -----
  • -----

Trainer
Efficiency
WU: 10'
MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles.
CD: 10'

Run
  • 20m
  • -----
  • -----

Speed/Efficiency
20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

No too bad of a workout day. Nothing really exciting. One leg drills on the trainer at home is much different than the spin bikes at the Y.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5
Swim
  • 1h 00m
  • 2800.00 meters
  • 02m 08s /100 meters

Swim TT
Assess Fitness
WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
CD: 200

Your TT time for the 1,000 is divided by 10, to get your avg. pace. This pace is now known as your T-Pace.

Sport
  • Volleyball
  • 1h 15m

Mon night Vball league
Playoffs round 1
We lost 2-0
Very bad night.

Well, I feel pretty good this morning. I don't remember coughing yet today. Maybe this is finally getting better. I scheduled a bike fit with a LBS on Mar 27th. That was the next time slot available. Just an initial measurement session to determine what my options based on fit are for a new tri bike. Then I will have to decide what to order. Hopefully I will have a new bike by the time it is outdoor riding weather. I should add that I ordered 60 chickens (plus 4 ducks and 2 geese) for pickup in April. Nothing like growing your own food. Why pay big $ for organic grain fed chicken when you can grow your own!! We have done chicken before, but this will be a first attempt at ducks and geese. Just thought we would try it, hence the low order numbers. A few of the chickens are egg layers, so we should be producing our own eggs by the end of this year if all goes well. Swim TT 1000m in 15'45" or 1'34" per 100m (no flip turns) I was really hoping to hit 15' even.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Hours slept: 8
Bike
  • 2h 00m
  • -----
  • -----

Endurance
120' ride on a flat to rolling course. Keep HR in Zone 1-2.

Run
  • 30m
  • -----
  • -----

Run
Strength
Run 30' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Still a slight cough. Really annoying. Too much snow on the trail to run for long. Kept breaking through and almost falling. Was tough on the calves, so I reverted to a walk after a while. Kept the HR in Z2 though.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 8.5
Bike
  • 1h 40m
  • -----
  • -----

Muscular Endurance
WU: 15' warm up - nice smooth spinning
MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
CD: 10'

Swim
  • 50m
  • 2057.40 meters
  • -----

Speed
WU: 300
MS: 3x - 50, 100, 150, 100, 50 - all at Race Pace. (15" rest on all) - then 5x100 (swim 50, kick 50) on 15" rest.
CD: 100

Only ran over 3 people swimming at the Y today. How hard is it for people during open swim to stay out of the 2 lap swimming lanes? (Cough is still here. Maybe not as gurggling sounding today)

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 7
Scheduled rest day. Still have this damn cough. I can workout, but my HR is a bit off. I feel fine, except when I have to cough which is really not that often. Wish I knew what this was.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 8
Bike
  • 1h 00m
  • -----
  • -----

Raise Bike LT
WU: 15'
MS: 4' hard (at LT), 6' easy (zone 2). Do this 3x.
CD: 15'

*SPIN CLASS AT Y*

Run
  • 1h 15m
  • -----
  • -----

Endurance
Run 75' on a flat course to rolling course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

1:02 run outside
0:13 run on treadmill

Swim
  • 30m
  • 1500.00 meters
  • 02m /100 meters

Recovery
Easy swim.
WU: 500
MS: 500 pull w/paddles.
10x50 on 20" rest.
Swim easy and focus on form.

Still a bit of a cough. We'll see how I make out with my training today. Yesterday I did have to stop to cough a few times during my swim. (stop to cough = 5-15 seconds of violent coughing) Order of workouts Swim-run-bike Saving the spin class til the end was a bad idea. Legs did not want to work for the second half of the class. Positive note: First day on the scale under 240 in a few months.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 7
Swim
  • 35m
  • 2300.00 meters
  • 01m 31s /100 meters

Form
WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. I feel good after yesterday's run/bike. Still have the damn cough though. Slowly getting less frequent. Planning to get my swim in later today. Hopefully the pool is as quiet as it was on Monday. Swim Golf best score = 36 strokes + 42 seconds = 78

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 8

KRCSWO's Training Log


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