nothing this morning.  packed my pack.  

i was sort of worried that i would be going backwards by taking this hike.  However after putting the pack on this morning, i think this will be a good training experience.  The pack is about 32 lbs right now with the eno and without filling the two water bottles.  68+ miles with that on my back in NC and TN mountains may be a really good training week.  That is if my body survives this :)

  • 1h 14m 28s
  • 23.14 miles
  • 18.64 Mi/hr

foundation ride
full fhp

  • 29m 19s
  • 3.75 miles
  • 07m 49s /Mi

Brick Run
small loop and to the 1/2 mile mark

Thursday morning brick.  Decent ride, good run.  everything felt ok.  real humid

  • 1h 41m 14s
  • 4800.00 yards
  • 02m 07s /100 yards

wu: 350
kick: 400
pull: 400
ms: 5 x 200 steady w/ 10 sec recovery
10 x 150 fartlek as 50 easy/25 hard w/ 20 sec recovery
5 x 100 steady w/ 5 sec recovery
cd: 350

good swim.  added a 100 more yards of both kick and pull.  more fartlek work than normal and my arms are dead.  I feel like the fartlek work is more beneficial than just the sprints.  had moments of flailing as i got tired, but overall it was good.

run after work 

  • 1h 44m 59s
  • 32.76 miles
  • 18.72 Mi/hr

full fhp, old fhp
steady state ride

steady state ride done.  not a great one, but a good workout.  real humid out.  on the old fhp it got really foggy.  almost like it was night again.  

packing and organizing tonight

  • 1h 41m 37s
  • 4800.00 yards
  • 02m 07s /100 yards

wu: 350
kick: 300
pull: 300
ms: 10 x 100 w/ 5 sec rest
8 x 150 fartlek as 50 easy/25 hard
10 x100 w/ 5 sec rest
pull: 300
cd: 350

decent swim.  slower than Wednesday, but my arms tell me it was a tough work out.  the second set of 100's definitely suffered and 150s weren't great.  

Strength work after work

  • 53m 52s
  • 6.50 miles
  • 08m 17s /Mi

2 big loops

another blah run.  had one minute of walking at the 45 minute mark.  light headed.  finally got the senses back and ran the last little bit in.  another day another fade/ crash late in the workout.  couldn't be the heat as it isn't that hot.  However the humidty is worse than i thought.  my shoes were still wet this afternoon from yesterday's run.  Still, i think i am further along than last year this time.  One more week of workouts then a week of hiking.  

  • 1h 30m 04s
  • 27.95 miles
  • 18.62 Mi/hr

Full fhp loop then rouse to 58

  • 44m 29s
  • 5.30 miles
  • 08m 23s /Mi

Brick run
Big loop then to mile mark and back

  • 05m

With blue tube
Internal rotation x 15
External rotation x 15
Adductions x 15

Brick workout in the afternoon. Nothing to write home about but it is done. End of both legs i got out of sorts. Light headed. Probably just beat up. Corrective shoulder stuff after run.

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