• 40m 07s
  • 5.02 miles
  • 07m 59s /Mi

Dune scape to oceania pier along the beach

ran along beach with Wilson.  Arthur left the beach almost as flat as the South Carolina beaches and firm sand.  nice run.  no negative split as the way out was with a strong wind and the way back was into the strong wind.  19:57/20:10

  • 17m 52s
  • 5.10 miles
  • 17.13 Mi/hr

was going to use William's cleats to save mine since they are getting thin. that was a massive fail. got frustrated and began thinking of all the things i needed to do, so i turned around before fhp.
should have gone ahead and ridden to the beach. all the forecasts had the winds stronger than they really were. oh well.

  • 33m 13s
  • 4.30 miles
  • 07m 43s /Mi

big loop then the 1/2 mile mark and back
fartlek run w/ 6 x 30 sec vo2 max beginning at 19 minute mark

  • 12m

bicycle leg crunch x 20
one leg squats w/ off leg on exercise ball x 15 each leg
external should rotation w/ blue cord x 15
scissors x 20
bend and reach x 15 each leg
internal shoulder rotation w/ blue cord x 15
hip raises x 20
squats with forearm to ground x 16
shoulder adduction w/ blue cord x 15

corrective and balance (core) strength work prior to fartlek run.  the muggies are back.  as opposed to the last two mornings which were very nice, this one you could cut with a knife.

ride to the beach for tomorrow is off.  we are still going and i will ride back Saturday.  will do the usual workout tomorrow morning before leaving.

no swim this evening.  didn't leave work until almost 7.

thinking about switching the swim and run on Wednesdays.  The runs will be hot, but they generally aren't more than 50 minutes because it is speed work.  the pool is hot, but is now around 90 minutes heading toward 2 hours.  probably better to do that in the morning.  even if I get off work later, I can still get the runs in.

  • 1h 00m 39s
  • 19.21 miles
  • 19.00 Mi/hr

foundation ride. 1.5 loops of old fhp

good ride this morning.  legs were stiff from this weekend and last night's strength work.  Won't make the run this evening at Mother Earth.  Scheduled closings and needing to get a few things together for the trip to the beach so i can swim tomorrow (weather permitting).  Planning on riding to the beach Thursday and riding back Saturday.  Looks like i will be on either side of the mess that is allegedly coming, but it should be fine.

  • 1h 36m 55s
  • 4400.00 yards
  • 02m 12s /100 yards

wu: 350
kick: 300
pull: 300
ms: 8x 100 w/ 5 sec recovery
6 x 150 fartlek as 50 easy 25 hard w/ 20 sec rest
8x100 w/ 5 sec recovery
pull: 300
kick: 300
cd: 350

  • 25m

2 times through the following:
plank w/ feet on 15 lb medicine ball x 60 sec
glute curls w/ feet on exercise ball x 15
leg lifts w/ 5lb medicine ball x 15
squats w/ 35 lbs x 15
bent arm pull downs all three bands x 15
v-ups x 15
lunges w/ 20 lb kettle bell x 14
seated lat pull downs w/ all three bands x 15

Monday morning swim.  water felt good this morning.  Good swim.  focused on staying strong through the swims and not taking something too easy.  Particularly after Saturday.  second kick was slow (not that the first one was fast).  Still feels like it is getting stronger.

Strength work after work

  • 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

spot's Training Log

 July 2014 
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