Swim
  • 45m
  • 1645.92 meters
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Speed
WU: 400
MS:
12 * 50 on 1:30 ez/FAST
300 pull
12 * 25 1:00
CD: 200 loosen

I met a varsity swimmer that is home for the summer during my workout today.  He stopped to speak to me after I caught up to him, and passed him during my 400m warmup.  He wanted to know what team I raced for.  (talk about an ego booster)  He is a sprinter and when he saw me doing 50 sprints asked if he could race me.  He wanted to do sprints too.

So we did the sprint sections of this workout together.  He was about 1 second faster than me in a 50m so it was close enough to really push us both.  I was hitting 32 seconds for 50m.  He was really good motivation, and seemed cool.  I guess I can spot him the 1 second without much hassle.  He's 10 years younger than me, and swims a couple thousand meters per day.

I hope to run into him in the pool occasionally over the summer, training with a person just every so slightly faster than you is great motivation.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8.5
Bike
  • 50m
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Trainer
Efficiency
WU: 10'
MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:

90" right leg, then 90" left leg
45" right, 45" left, vice versa 2x
30" left, 30" right increase cadence each 5" to maximum.
20" right, 20" left for 2'
15" right, 15 "left for 1'
10" right, 10" left, for 40"
5"right, 5" left for 20"
3-4 x 1' at max cadence, RI 1'
3-4 x 15" at max cadence to spinout, RI 45"

CD: 10'

Run
  • 33m 46s
  • 3.42 miles
  • 09m 52s /Mi

Speed/Efficiency
30' run with 8x30" 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.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
Run
  • 30m
  • -----
  • -----

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
  • 2834.64 meters
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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'

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Bike
  • 2h 00m
  • -----
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Z2 MTB ride with dogs in trailer.

Run
  • 15m
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Run at beach with dogs

A fun day instead of a hard training day.

Worked on the sailboat.
Took the dogs for a ride in the trailer behind the MTB, destination: Beach.
Run and played with the dogs at the beach.
MTB ride back to truck.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Bike
  • 1h 13m 15s
  • 24.37 miles
  • 19.96 Mi/hr

Z2-Z3 bike to Alvinston

Community garage sale this morning.  I went around looking for a bike trailer, no luck.  Working on the sailboat and yard after that followed by a quick bike ride to a friends house for supper and social time.  It started out as a rainy day, but ended being quite nice.

Best news: 19.96 mph (32.1 kph) average on the bike ride including stops!!  Although there was a brisk NNE wind.  Minor headwind biking east, but all tailwind when heading south.  It seems the trainer work over the winter is really paying off!

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

Scheduled day off.

Guys night out, it's fish fry night again!  Beer, euchre, fish and BEER!

  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 6
Bike
  • 1h 20m
  • -----
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Z2 spin

Run
  • 1h 00m
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Z2 run done as a brick after the bike ride

Swim
  • 30m
  • -----
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drills and form

Results of Sunday's canoe race were finally posted.  The Race Report is done.
We (the wife, dogs and I) were 4th of 38 boats, and paddled a personal best of 51 minutes flat for 5 miles.  That beat our old record by a full 5 minutes for the same course.  Nothing to complain about there!

Basically a Z2 Oly in training today.  It felt good.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

KRCSWO's Training Log


 May 2007 
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Time
Distance