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
Bike
  • 2h 52m
  • 46.73 miles
  • 16.30 Mi/hr

Road ride with friends.
Road into Sarnia, then out through Camlachie, back to BG, and home on Mandaumin.

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

KRCSWO's Training Log


 May 2007 
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Time
Distance