Scheduled rest day.

I need it.  My legs are not taking well to ramping up volume again.  I think they got used to tapering.

Goals for the weekend: (other than training)
- Run electricity to Chicken Coup
- Clean and prep chick feeders and waterers  (chicks arrive Tuesday)
- Study for exam that is on Monday
- Sand more on the sailboat

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7.5
Bike
  • 1h 05m
  • -----
  • -----

Spin class at the Y

Isolated leg training

Run
  • 45m
  • -----
  • -----

Endurance
Run 45' on a flat 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.

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.

Well, my legs seem better after my swim workout last night.  They are by no means recovered, but they are much closer to normally fatigued.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5
Swim
  • 1h 00m
  • 2560.32 meters
  • -----

Endurance
WU: 400
MS:
3 * 200 0:45 rest
8 * 25 kick :10 rest
4 * 100 0:25 rest
8 * 25 kick :10 rest
5 * 50 :10 rest
100 loosen easy swim
6 * 75 pull with paddles 0:20 rest
CD: 200 easy

Strength
  • 50m

Core #2 - 2x
Speed Slow
Recovery 1-1.5'

Yup, I remember what sore legs feel like.  My whole body feels good except for my quads, which for some reason are screaming for mercy.  We'll see how they feel later today.  My scheduled swim shouldn't be a problem, but I may cancel or alter my weight room activities to go easy on the quads to allow them some extra recovery time.

I should also add that my heartrate during my runs has creeped up.  It seems really tough to keep it below 150.  My Z2 was up to 148 or so.  I feel really good now with a HR in the low 150s, my RPE is fine, I can talk and breath proper, with no real issues.  I might have to retest my HR zones.  I should also mention that my HR drops quite quickly after stopping, it doesn't stay elevated.

***

I finally met my first person from BT!!  Today in the pool I officially met Mamamia1.  We have been passing each other at the Y for some time now, but never really got formally introduced.  We didn't get to talk much, she was wrapping up her workout and I was trying to start mine so I could finish before they closed.  I made it, with 2 minutes to spare!

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8
Bike
  • 1h 15m
  • -----
  • -----

Big Gear
Power
WU: 15'
MS: 12x1' seated Big Gear - with 1' recovery.
CD: 15'

Run
  • 1h 00m
  • 5.87 miles
  • 10m 13s /Mi

Strength
Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Yesterday was my first time in the weight room in longer than I care to admit.  My legs are not so politely reminding me of it this morning.


Spin class at the Y in place of trainer ride.

Run was in Canatara park.

  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8
Run
  • 30m
  • 3.20 miles
  • 09m 23s /Mi

Endurance
Run 30' on a flat 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.

Swim
  • 1h 00m
  • 3100.00 meters
  • 01m 56s /100 meters

Endurance
WU: 300 swim & 4x75 choice (free or non free) on 10".
MS:
4x400 pull with 60" rest.
2x100 kick with 20" rest.
10x50 on 10" rest.
CD: 200

Strength
  • 1h 15m

Core #2 - 2x
Speed Slow
Recovery 1-1.5'

It was tough getting out of bed this morning.  I don't really understand why.  I had lots of sleep on the weekend.  Oh well, should be a short day at work.  I'm hoping for a nice workout day!

On another positive note:  My new bike should ship from the manufacturer today or tomorrow.  Waiting for new toys sucks!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9
Sport
  • Yard Work
  • 2h 00m

Cut down 3 tree branches hanging over the house.

Scheduled rest day.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
Bike
  • 25m
  • -----
  • -----

Z2 bike with a few 30" sprints

Run
  • 20m
  • -----
  • -----

Z2 Run/Walk
Wife came with me for this run. She is hoping to start working out more.

Swim
  • 20m
  • -----
  • -----

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

KRCSWO's Training Log


 April 2007 
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