Swim
  • 1h 00m
  • 2900.00 meters
  • 02m 04s /100 meters

Endurance
WU: 400
MS: 8 * 25 ez/hard
8 * 100 on 1:00 rest - go through the following set twice
1.) 75ez - 25 fast
2.) 50ez - 50 fast
3.) 25ez - 75 fast
4.) 100 fast
200 loosen (easy swim)
6 * 100 pull on 1" rest
CD: 200

A little stiff from the yardwork yesterday.  Forearms especially.  I imagine that is from driving fence posts into the ground.

Forgot my shoes so I couldn't do the weightlifting I had planned.  Oh well, I got home early enough to weedeat around the yard.

Fast 100's in the pool were in 1:25
Average 100 1:30-1:34

 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
Sport
  • Yard Work
  • 8h 00m

-clean chicken coup
-build fenced area so chickens can go outside
-wash camper
-cut grass with demo Kubota lawn mower

A beautiful day!  I did a LOT of things around the yard today.  I forgot how much fun pounding posts into the ground was.  But the grass is cut, the fence is up, gate works nice, and the camper is clean!

I just wish I had enough energy to go for my bike/run.  Little time available today, and didn't have much energy anyway.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
Bike
  • 1h 10m
  • -----
  • -----

Endurance
70' ride on a flat course. Keep HR in Zone 1-2.

Swim
  • 1h 10m
  • 3200.00 meters
  • -----

Endurance
WU: 400
MS:
400 moderate, rest :20
600 mod-hard, rest :30
800 hard (neg split the 400), rest :30
600 mod-hard, rest :30
400 moderate, rest :20
CD: 200 easy

The toughest "endurance" swim workout that I have done yet.  Negative splitting the 800m was a real challenge.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6

Scheduled rest day.

Time to work on the sailboat.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5
Bike
  • 1h 24m
  • -----
  • -----

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 2x25 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' cool down.

Run
  • 1h 00m
  • -----
  • -----

Endurance BRICK
Run 60' 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
  • 1645.92 meters
  • -----

Form
WU: 300 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. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

The swim was  a little tough today.  I could really feel the sprints I did yesterday.

The bike ride was really nice, although windy.  Trying to do a "big gear" workout riding into a headwind really is a lot of fun!

I was really pissed off about my brick run.  I had to stop once to tighten the draw strings on the bottom of the bottom of my running pants.  The wind was really whipping them around.  Then I had to stop to pee once.  I never have to pee while running.  It all got better though when I got home and realized that dispite my 2 stops, I PR'd the run by 30 seconds and never left Zone 2.  I guess all this training stuff does work!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
Swim
  • 45m
  • 1645.92 meters
  • -----

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
  • -----
  • -----

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

KRCSWO's Training Log


 May 2007 
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Time
Distance