Swim
  • -----
  • 1000.00 yards
  • -----

Again not really worrying about distances. Just wanted to work on my stroke count. Kept it around 18-19, but would quickly go up to 21 if I tried to speed up. I will continue to drill like this for a few weeks then test to see what type of speed I can maintain per 50/100, etc.

20x50 on 30

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3
Bike
  • 25m
  • -----
  • -----

Finally got on the new trainer. Worked on cadence (90+) while keeping HR low.

Run
  • 20m
  • 1.93 miles
  • 10m 22s /Mi

Tried to maintain a 90+ cadence and stay below 75% MHR (138). Had trouble doing both. Had to continue to drop the speed on the treadmill to maintain HR. Felt like I was speed walking instead of running. Guess I have to go back to that comment from earlier in the week..."Check the ego at the door". I hate going that slow, but I have to say that I could have gone for days at that pace!

Failed at that goal..but I kept it around 77%. I will take that as a 1st timers learning curve!

Cadence workouts.  Also just got my two new books...beIRONfit and Going Long....Does the insanity ever stop???  I now have my own triathlon training library.  I think I now own every book out there on triathlon training.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Swim
  • -----
  • 1000.00 yards
  • -----

Did drill sets today....BORING!!!

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 6.5 Overall Workout: 3
Off Day

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5
Bike
  • 32m 48s
  • 10.36 miles
  • 18.95 Mi/hr

Forced myself to get out of bed and go for a ride. The one day that I am actually able to get some sleep, I push myself out the door for a ride. What was I thinking???

Oh well, now that it is over, I am glad that I got the ride in. Legs are dead from the ride on Friday and the run yesterday. Nice easy ride for the first 5 then alternated with a high cadence gear and a low cadence higher gear every 2 tenths of a mile on the way in. (Big ring for both) Actually noticed that my higher cadence was then moving over to the higher gear and of course resulted in an increase in speed. Yeah!

  • Health data: Sleep: 4 Stress: 2 Soreness: 2 Fatigue: 2 Hours slept: 8 Overall Workout: 4
Run
  • 36m 28s
  • 3.80 miles
  • 09m 36s /Mi

Legs were a bit tired from yesterdays ride, but can't say that I felt bad. Another hot and humid day in New Orleans and this run was at 0630.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3
Bike
  • 1h 06m 10s
  • 20.00 miles
  • 18.14 Mi/hr

Did first 10 miles trying to maintain a cadence of 90 and keep the HR down (avg 17.93mph). HR-143 avg.

Did the second 10 miles starting with a HR max test. (Max HR 171, avg 158) then went back to a 90 rpm and low HR. (18.35 mph)

Not a bad workout, got some good HR info to use for the upcoming year.  Well, at least a good starting point.  Just have to check my ego when I go out and train via HR.  Me and the new Felt want to go faster (and we know we can) than the 17-18 mph range, but I have to believe in and trust the HR monitor for the IM training.  Overall good workout with a tough headwind coming back in and not to mention that it is 90+ degrees and humidity probably around 90%.  This is October 22nd for crying out loud...bring on some cooler weather!! 

  • Health data: Sleep: 5 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Cavu9's Training Log


 October 2004 
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31      
 
Time
Distance
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