• 1h 37m
  • 4600.00 yards
  • 02m 07s /100 yards

wu: 350
kick: 300
ms: 10 x 100 steady w/ 5 sec rest
7 x 150 fartlek as 50 easy, 25 hard w/ 20 sec rest
5 x 200 steady w/ 10 sec rest
pull 300
cd 300

  • 30m

2 times through the following:
Plank with feet on medicine ball x 60 seconds
Glute curls with exercise ball x 12
Push ups with feet on medicine ball 12 (7 on second set)
Leg lifts with 6lb medicine ball x12
Squats with 40lbs x12
Bent arm pull downs with 40lbs x 12
Leg cross x 24
Lunges with 30lbs x 12
Assisted pull ups with 40lbs x 12

decent swim.  pace on intervals was ok.  kick was slower that last time, but given yesterdays run i guess not totally unexpected.  sad thing is it felt sort of strong.  cramping occurred during the 4th 200 interval.  after that, not a lot of kicking took place.  decided the cool down would be all breast stroke.  

lifting tonight after work at the gym.  i think i need a little more weight than i have at home

Lifting done.

Weight was before swimming.  After the swim i was down to 154.2.  

  • 2h 04m 42s
  • 12.91 miles
  • 09m 39s /Mi

hospital loop, small loop and then to one mile mark and back

another hot long run. includes 36 seconds swapping out bottles. ran the hospital loop with Wilson.  We were around a 8:40 pace about 5 miles in and then the heat started to get to him.  Managed not to walk until 1:25 mark.  Then I walked 5 min with the plan to run the last 30 min.  That lasted about 21 min, then another 5 min of walking.  ran another 2 minutes, then walked another 4. shuffled that last bit in.  heat took its toll.  Hoping that this will translate to a strong run in October, but as of this weekend, I'm hoping October won't be slower than last year.  Not an encouraging weekend, but not the end of the world.

Now to watch the rest of the World Cup final

  • 2h 51m 09s
  • 51.30 miles
  • 17.98 Mi/hr

2 full fhp loops one old fhp loop

  • 1h 03m 06s
  • 20.75 miles
  • 19.73 Mi/hr

foundation ride

  • 19m 06s
  • 2.60 miles
  • 07m 20s /Mi

brick run from pool out to Porter Town rd over King George

slightly shorter brick than yesterday's workout called for.  Took William to swim practice and then rode and ran.  good workout.  forgot the heart rate monitor in Kinston, so no information from that

today looks like a recovery day.  the planned brick got washed out by a tremendous thunderstorm and i had not planned ahead to go to the gym and use the stationary bike and treadmill.  so, i got a little house work done.

hopefully tomorrow morning will be more conducive to riding

  • 1h 27m 42s
  • 4200.00 yards
  • 02m 05s /100 yards

350 wu
300 kick
300 pull
5 x 200 steady w/ 10 sec rest
6 x 150 fartlek as 50 easy, 25 hard
10 x 100 steady w/ 5 sec rest
350 cd

decent swim for not having been in the water for 10 days.  we'll see how the run goes this evening.  good thing is i'm not running with my arms :).  The cd was 50 of breast, 50 of back (what a joke), 50 of breast and the remainder free.  

155.4 before swim, 153.4 after swim.  

no run this evening.  spent the better part of an hour sawing a log in two and then getting  the part of it out of the roof, then put the tarp on the roof over the hole.  joy.  but i won't cut my trees down.  they are why i bought this house.  

  • 1h 13m 12s
  • 23.34 miles
  • 19.13 Mi/hr

full fhp loop
full intensity ride

  • 31m 31s
  • 3.60 miles
  • 08m 45s /Mi

mother earth run

a full intensity ride.  i treat this as the equivalent of Endurance Nation's z3 ABP (Always Be Pushing) ride.  it is a tough workout, particularly into the wind.  

Mother Earth run tonight

spot's Training Log

 July 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 31