• 1h 17m 02s
  • 8.16 miles
  • 09m 26s /Mi

hospital loop with Wilson 9:1 run:walk ratio
recovery run

recovery run with Wilson.  plan was 9:1 run walk ratio.  did that plus the top third of Queen St. hill, all of Heritage St. hill and top 1/3 of West road hill.  good to get the kinks out.  

  • 1h 12m 14s
  • 24.00 miles
  • 19.94 Mi/hr
  • 33m 35s
  • 1640.42 yards
  • 02m 03s /100 yards
  • 48m 51s
  • 6.20 miles
  • 07m 53s /Mi

i have bagged today's easy ride.  a little extra sleep, some stretching and rolling and packing are probably a better idea.  Try to get the body to feel a little more energized by tomorrow morning ;)

  • 46m 43s
  • 14.62 miles
  • 18.78 Mi/hr

foundation ride
one old fhp loop

  • 14m 31s
  • 2.00 miles
  • 07m 15s /Mi

brick run
to mile marker and back

Thursday morning brick.  Shorter than plan calls for since we're racing on Saturday.  Body is real tired, but everything seems to be ok.  The run was particularly good, though it's only 2 miles.  

I am number 5 for Saturday's Washington Olympic.  Wilson is number 4.  Gotta love FsSeries using the alphabatized last names to assign numbers.  The other big race organizer usually gives the elites the first several numbers.  I think most people that race FS have gotten used to this, but when they first started it was sort of funny.

Getting stuff packed tonight

  • 42m 11s
  • 5.40 miles
  • 07m 48s /Mi

2 small loops
foundation run w/ 8 x 30 sec vo2 max w/ 90 sec recovery beginning at 22 min mark

  • 1h 17m 21s
  • 4000.00 yards
  • 01m 56s /100 yards

wu: 350
pull: 300
ms: 5 x 200 w/ 10 sec rest
6 x 150 fartlek (50 easy/25 hard) w/ 20 sec rest
4 x 200 w/ 10 sec rest
pull: 300
cd: 350

  • 15m

bridge bird dog x 12
one leg squats x 12
exterior shoulder rotation with red band x 15 each arm
leg drop x 12
bend and reach x 12 each leg
internal shoulder rotation w/ red band x 15 each arm
hip raises x 12
leg dips x 12 each leg
shoulder abduction x 15 each arm

Wednesday morning corrective/balance strength followed by fartlek run.  decent run.  not as hilly as last week's course.  not quite as humid and hot as last week.  

  • 14m 02s
  • 4.30 miles
  • 18.38 Mi/hr

out past spirit, then the screw

Run #1
  • 1h 20m
  • 4.30 miles
  • 18m 36s /Mi

walk the bike back to the house

Run #2
  • 28m 18s
  • 3.20 miles
  • 08m 50s /Mi

mother earth run

Short Tuesday morning ride.  14 minutes in  ran over a screw.  Didn't see it before i hit it.  was just finished talking to the deer in the middle of my lane negotiating which one of us was going which direction.  Felt it when i hit it.  it lifted my rear wheel off the ground.  I thought i had hit a piece of wood.  

Then i got to walk home 4.3 miles with the bike.  (i couldn't find the walk button so i used the run instead).  This has renewed my lack of faith in my fellow man.  Of the 100 or so cars that passed me on the walk back in, not one stopped to ask if i needed to call someone.  This despite pushing a bike with the rear wheel lifted up (didn't want the screw to mess up the wheel) wearing bike clothes, flashing light and bike shoes with clips and the helmet on the handle bars.  Overall not the workout i had on the schedule, but the legs definitely feel like they have worked this morning.  i guess it is the walking in the clips.  

Mother Earth run tonight if i get back in time from work meeting

Mother Earth run was a nice run.  

  • 1h 42m 44s
  • 4400.00 yards
  • 02m 20s /100 yards

wu: 300
kick: 350
pull: 350
ms: 8x 100 w/ 5 sec rest
6 x 150 fartlek w/ 20 sec rest
8x 100 w/ 5 sec rest
pull: 300
kick: 300
cd: 350

  • 15m

plank w/ feet on medicine ball x 60 sec
glute curls w/ feet on exercise ball x 15
15lb medicine ball slams x 15
leg lifts w/ 5lb medicine ball x 15
squats w/ 35 lbs x 15
prone row w/ all three bands x 15
v-ups x 15
lunge with elbow to the ground x 12
seated lat pull down all three bands x 15

Monday morning swim is done.  Slower, but decent until the last two items.  The kick was real slow because I kept cramping and having to stretch the leg out. The cool down didn't feel that slow, but i guess that is what happens when you have reached the end :).  May do some strength work tonight.  Won't do any Friday due to race on Saturday.  Wish this was faster, but I am glad to get the yardage and the workout in.

got a short strength training session in.  don't want to jump whole hog back in this week with a race Saturday.  trying a new lunge move.  not sure it is as tough as the old one.

spot's Training Log

 June 2014 
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