My new P2C should arrive at the bike shop within the next few days.  I'm anxiously awaiting the phone call to schedule a final fit.

Today is exam day.  I have a Psychology exam at 7pm tonight.  This might cause me to miss all or part of my workout depending on how late I am stuck at work.


High winds caused power issues at work today, which lead to equipment issues.  I was almost late for my exam, and had to rush bad to work.  I'll likely be here all night.  So much for getting a workout in today.

On a positive note, I think the exam went well.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 7
  • 1h 31m
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Z2 bike ride

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
  • 45m
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speed work

Missed my bike today as it was a busy day.

I took my sister-in-law down for an initial consultation for laser eye surgury, and then took the wife to the bike shop to get fitted for a road bike.  Turns out she is a really good fit for a Felt F4C.  We bought her a leftover 2006 model for a killer price.  She should be able to pick it up next Saturday.  She might have her bike before I get mine.  Mine still hasn't arrived at the shop.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6

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
  • 1h 05m
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Spin class at the Y

Isolated leg training

  • 45m
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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.

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

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
  • 1h 00m
  • 2560.32 meters
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WU: 400
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

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

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

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

KRCSWO's Training Log

 April 2007 
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