• 1h 24m 42s
  • 4150.00 yards
  • 02m 02s /100 yards

wu: 350
kick: 300
pull: 300
ms: 8x 100 w/ 5 sec recovery
1800 continuous
5 x 50 sprint w/ 20 sec recovery
cd: 350

monday morning swim.  bathtub water.  slower intervals, but overall a good swim.  kick was good.  goal is to get it under 8 minutes for 300 yds.  tired after a weekend of officiating an outdoor swim meet.  Also we were up at 4 this morning to get William out the door on the training trip with the swim team. 

will try and lift after work and groceries

  • 10m

plank w/ feet on medicine ball 65 sec
glute curls w/ feet on exercise ball x 18
pushups w/ feet on exercise ball x 12
leg lifts w/ 5lb medicine ball x 12
squats w/ 35lb x 12

this was a bust.  one of the mornings that all i wanted to do was curl into a ball on the floor.  thought that starting the strength workout would handle that issue.  sort of jump start the body.  no.  got through a third of the strength workout and wanted to curl up into a tighter ball on the floor.  so, no ride today.  Need to re-examine/be more intentional about nutrition.  i think that is as much the problem as anything.  

long weekend of starting at an outdoor swim meet.  no training, but come Monday i will inevitably feel like some drove a truck over me.  

  • 1h 00m 15s
  • 19.21 miles
  • 19.13 Mi/hr

foundation ride 1.5 old fhp loops

  • 20m 54s
  • 2.75 miles
  • 07m 35s /Mi

foundation run as a brick
small loop

Thursday morning brick (real one).  very muggy out.  air felt thick.  decent ride.  took a while for legs to feel awake.  good run.  felt smooth the whole time (which hasn't happened in a few weeks).  on both the ride and run, was able to get into z2 for the last half of each.

  • 46m 31s
  • 5.95 miles
  • 07m 49s /Mi

foundation run w/ 6 x 30 sec vo2max w/ 90 sec recovery beginning on 20 minute mark
2 small loops and once around the block

  • 1h 07m 46s
  • 3300.00 yards
  • 02m 03s /100 yards

ms: 8 x 100 w/ 5 sec rest
5 x 50 sprint w/ 20 sec rest
500 easy
fartlek 6 x 150 as 50 easy/25 hard
sprint 6 x 25
scull: 50

  • 15m

plank w/ hip abductions x 30 repeats
one leg squats w/ off leg on balance ball x 15 each leg
internal shoulder rotation w/ red band x 15 each arm
side plank (right) x 60 sec
bend and reach x 15 each leg
external shoulder rotation w/ red band x 15 each arm
side plank (left) x 60 sec
leg dips x 15 each leg
overhead shoulder abduction w/ red band x 15 each arm

Wednesday morning strength work of balance and corrective moves followed by the Wednesday morning speed work.  good overall workout.  legs took a while to wake up, but after about 20 minutes they approached normal.  lot of rolling afterwards.

Swimming after work weather permitting

swim done.  not great.  need to move the kick set to earlier in the workout.  leg cramps killed the kick and the cd.  still, not a bad swim.  water was warmer than a bathtub.  

  • 1h 15m 24s
  • 23.34 miles
  • 18.57 Mi/hr

foundation ride
full fhp loop (18.14) plus to and from loop (5.2)

  • 31m 05s
  • 3.50 miles
  • 08m 53s /Mi

Mother Earth run

tuesday morning ride.  waited for the storms to pass before i headed out.  did the full fhp, hwy 58 to 70.  the new part has four hills each way to deal with.  These are all over passes, we don't have real hills this far east.  good ride.  some wind, but not bad.  legs were tired from the workouts over the last two days, but after about 40 minutes, they began to approach normal.  Overall a good ride.

Running with the mother earth group tonight.

spot's Training Log

 June 2014 
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