Bike
  • 1h 05m
  • -----
  • -----

Spin class at the Y

Run
  • 20m
  • -----
  • -----

Treadmill at Y
6x30 second strides to 5k pace

Z2 at lvl 7
strides at lvl 10-11

Taught a Smart Serve course to 15 volunteers that are going to be bartending for my service club at our local summer festivals.  A nice reminder of the rules, and some energetic new volunteers!  It was a good night.   (Other than the storms, hail and tornadoes)

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Swim
  • 1h 00m
  • 2560.32 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.

Back to work after a nice little get away.

1000m TT time = 15:50 or 1:35/100m

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5
Bike
  • 1h 00m
  • -----
  • -----

Z2 MTB with dogs in trailer.

Sport
  • Hiking
  • 1h 00m

Hiking the trails with the dogs.

We only were away from the chickens for 2 days, but I swear when we got home they had gotten a LOT bigger.  I was really surprised.  They are drinking a LOT of water now.  I think we need another waterer.  I'll likely get one today.

Bike
  • 3h 00m
  • -----
  • -----

Z2-Z3 MTB ride pulling the dogs.

Sport
  • Hiking
  • 1h 30m

Hiking through the trails with the dogs.

Camping at the Pinery.
The weather was cool, but hey it wasn't raining!

Here's a picture of what I mean by pulling the dogs in the trailer.  The dogs + trailer = 140lbs.
It makes hill climbs really fun!

Pulling the dogs in the trailer 


Check out my album for other pictures from the weekend.

Scheduled day off.

We leave today to go camping at the Pinery this weekend.  I'm really looking forward to it.

Pictures of our triathlete food in the making chickens have been added to my albums.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 6.5
Bike
  • 55m
  • -----
  • -----

Z2 bike

Run
  • 1h 15m
  • 7.78 miles
  • 09m 38s /Mi

Z2 run. Little trouble keeping HR down in Z2, I kept wanting to push the pace a bit faster. Did a few 8:30m/mile before realizing I should slow down. The faster miles felt really good though. That's a good sign for my upcoming 10 mile run.

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.

I stayed out too late last night.  I'm a bit tired today.
Tonight is a long training night, but it may get cut a bit short as I prepare for leaving to go camping tomorrow.

I forgot to mention this on Tuesday:
During my bike ride on Tuesday the 4 of us were cycling past Camlachie Golf Club on our way to OilHeritage road.  There are a few houses to pass along the way.  One on the south side had a large black lab come running out as us cyclists.  I was very nearly taken out broadside by this dog, I sprinted at the last minute as he came on to the pavement just behind me.  He was moving so fast that he skidded almost all the way across the pavement trying to turn to come after us.  I wasn't the last rider in line, the rider behind me had to brake hard to avoid hitting the dog, then sprint like mad to get away from him.  It wasn't a pretty situation.  We ride this route every Tuesday and haven't seen this dog before.  It wasn't a puppy, so I assume it's not usually outside.  If we see it again I will stop to talk to the owner as this was a really dangerous situation.  Just what I need: to be travelling 30kph down the road and get broadsided by a 100lb lab running full speed.  Not a pretty thought.

The bike shop called today.  My P2C should arrive at the shop the middle of next week, and I can get the final fit done on Saturday or Sunday may 19 or 20.   This is excellent news!


  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 5.5
Swim
  • 45m
  • 2300.00 meters
  • 01m 58s /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.

Strength
  • 15m

I feel a little worn down from the bike ride yesterday.  Nothing hurts, but I feel tired.  I was a little slow getting started this morning.

The swim today was tough.  I just didn't feel right, and was quite slow in the pool.  Frustrating really, it took a lot longer than it should have to complete this workout.  I was starting to wonder if I miss counted laps, but considering it didn't feel very good, I doubt it.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7.5

KRCSWO's Training Log


 May 2007 
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