• 1h 01m 23s
  • 19.21 miles
  • 18.78 Mi/hr

foundation ride 1.5 loops of old fhp

  • 20m 43s
  • 2.75 miles
  • 07m 31s /Mi

foundation run as brick
small loop

saturday morning brick is done.  not quite the ride i had yesterday.  legs were a bit heavy.  they felt about the same, but in the dark (yes it was dark) i couldn't see the hr monitor to see where i was in the grand scheme of things.  So this became a feel ride.  Run was faster than anticipated.  overall a good workout.  on to the masters swim meet to officiate.  wonder if standing for 5 hours counts for a workout ;)

  • 58m 43s
  • 19.21 miles
  • 19.63 Mi/hr

foundation ride w/ 6 x 20 sec hard/2 min recovery beginning at 32 min mark
1.5 loops on old fhp

  • 15m

plank w/ feet on medicine ball x 60 sec
glute curls w/ feet on balance ball x 15
pushups w/ feet on balance ball x 15
leg lifts w/ 5lb medicine ball x 15
squats w/ 35lbs x 15
prone row w/ all three bands x 15
v-ups x 15
lunges w/ russian twist w/ 20lb kettle bell x 14
medicine ball slams w/ 15lb medicine ball x 15

Friday morning strength work in the garage followed by the power interval ride.  This was one of those mornings that the legs felt blah, and the body felt blah, and  the muggies have shown up, and i kept thinking that the workout was going to suck.  Got the strength work done, sweaty and muggy and still felt like the workout was going to suck.  got the bike out and decided to ride without a shirt and took off.  legs felt ok for the first bit.  hit fhp in 8:38.  that may not be a record but it is in the top 3.  still the legs feel ok.  keep working on the z2 part of the ride and i hit 258 in sub 29.  Definitely don't remember doing that before.  Pass Rouse Rd in under 37 minutes.  Don't think i have done that before.  slowed down a bit the last 6 miles or so, but still a good ride.  Elizabeth licked all the bugs off my legs and shoulders while i stretched and rolled (so they won't end up in the shower)  Overall a good workout for a Friday.  Now, off to work.

  • 1h 01m 13s
  • 19.21 miles
  • 18.83 Mi/hr

foundation ride
1.5 loops of old fhp

  • 41m 33s
  • 5.30 miles
  • 07m 50s /Mi

foundation run done as a brick
big loop and then to the mile mark and back

The unofficial Thursday morning brick.  (supposed to be done as two separate workouts, but it works better for my schedule to do it this way).  Decent ride.  Wind was up around 12mph steady.  Everything was a bit tired to start off with, but it got better.  Run started out fine and then the wheels fell off.  First mile was 7:34.  Second one felt about the same, then the legs started to feel like sacks of concrete.  Last two miles was a 15:51.  heart rate is adjusted as the watch read seemingly correctly for about the first 12 minutes or so, then jumped to 178 then 181 then dropped to 64.  based upon past experience, i have estimated what the heart rate was for what it is worth.

good, tough workout.  have the compression socks on for the rest of the day.

  • 58m 51s
  • 3050.00 yards
  • 01m 56s /100 yards

wu: 350
pull: 300
ms: 9x 100 w/ 5 sec recovery
4 x 150 as 50 easy/25 hard w/ 20 sec recovery
8 x 100 w/ 5 sec recovery
100 breast kick

  • 33m 04s
  • 4.30 miles
  • 07m 41s /Mi

foundation run w/ 4 x 20 sec strides w/ 40 sec recovery beginning at 16 min mark

  • 15m

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

core balance strength set followed by run.  decent.  nothing to write home about.

swimming after work

less than good swim.  feet and legs started cramping.  had one of the 100's that i had to stop and stretch.  cut 550 yards off workout.  need to remember to bring a bottle to these swims.  that will be some help

  • 59m 31s
  • 19.21 miles
  • 19.37 Mi/hr

foundation ride
1.5 loops on fhp

  • 28m 13s
  • 3.10 miles
  • 09m 06s /Mi

Mother earth running group run.

tuesday morning foundation ride.  still real nice outside, but the muggies are coming.  nice ride.  hr is off on the average.  it staid on 111 for a while, then 69, the 138 until about 40 minutes in it seemed to start reacting correctly to the situation.  average is probably closer to 125 but that's fine.  caught all the lights today so this is the fastest i've ridden this route.  

mother earth running group after work

  • 1h 15m 25s
  • 3600.00 yards
  • 02m 06s /100 yards

wu: 350
pull: 250
ms: 9 x 100 w/ 5 sec recovery
1500 steady
kick: 10 x 25 w/ 15 sec rest
cd: 350

  • 10m

plank w/ feet on medicine ball x 65 sec
glute curls w/ feet on balance ball x 15
leg lifts w/ 15lb medicine ball x 15
squats w/ 35 lbs x 15
v-ups x 15
lunges w/ 20lb kettle bell x 14

got an abbreviated strength session in and then a swim.

with the pool schedule as presented, i'm effectively down to two swim sessions a week.  Monday morning and Wednesday evening.  So, i'm restructuring swimming to try and get close to the same yardage, just in two days.  this will be closer to what my boys do in their swim practices (they just do it every day :) )  

good start to the morning.  air temp was about 50 and water was about 80.  not all that bad.  when i got out, the sun was up and it was pleasant.  swim is slower than it should have been, but we will work on that.  includes a bathroom break after the 1500.  thought it impolite to pee in the pool.  

oh, and it is a recovery week :)

nothing today.  started recovery week a day early.  i guess the guests and the festivities and the workouts since thursday took its toll.  may try to make that long run up next weekend.


spot's Training Log

 June 2014 
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30