Patchy rain possible High 59FLow 45F
  • Temp: 58F
  • Hum: 55%
  • W: 9mph W
Moderate or heavy rain shower
High 61F
Low 49F
Moderate or heavy rain shower
High 65F
Low 43F
Light rain
High 54F
Low 40F
Patchy rain possible
High 59F
Low 45F
  • 50m
  • -----
  • -----
  • 30m
  • 2.63 miles
  • 11m 25s /Mi

Lap 1: 10m 44s, 1.00 miles, 10m 44s /mile, Max HR 161, Avg HR 154
Lap 2: 11m 41s, 1.00 miles, 11m 41s /mile, Max HR 158, Avg HR 149
Lap 3: 07m 35s, 0.63 miles, 11m 59s /mile, Max HR 152, Avg HR 147

8:00am - Well, after a good night's sleep and a little email chat with Coach Vic, I'm much better today.  Coach Vic reminded me to "keep my eye on the ball", that the goal of this season is to successfully complete Timberman 70.3, not to place at the Marlboro Lions Sprint.  I also have plenty of room for improvement in nutrition, body composition, strength, etc. which will help my running.

Plan for the day:

  • 12:00pm - Spinning class (and having fun) - 40 min
  • 7:00pm - Running (and having fun) - 45 min

1:30pm - Spinning class was wicked (yes, I said wicked) hard today, but fun as well.  It was the last class for the instructor, who I really like but she's moving in a few weeks and having a baby soon.

Oddly enough, my experiences from racing the last two weekends kept me motivated on the bike today.  Whenever I started feeling that the class was too hard, I reminded myself that I came in first on the bike in both races, and that I was plenty strong enough to hammer through a spinning class.  By the end of class I was a bit tired, but I felt great.

6:00pm - Went for a run after work which was supposed to be 45 minutes, but my shins were hurting from the moment I started (even at a slow pace) so I had to call it quits after 30 minutes.  Came home and had dinner with the family, iced my shins afterwards and the pain had subsided.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 3 Hours slept: 7.5 Overall Workout: 2
  • Yard Work
  • 45m

7:30am - Rest day after yesterday's race, other than mowing the lawn tonight after work.

9:30am - Weighed in with health coach at work today, dropped another .8 pounds last week.  Probably would have been a bit more, but I pigged out last night after dinner - I was starving!

3:00pm - OK, so the results from yesterday have been posted, and now I am truly disgusted with myself.  I had the fastest damn swim time and fastest damn bike time in my division, and I still came in fourth!  Why?  Because I cannot run worth a damn!


6:00pm - Got out of work at 4:00, got home and got the grass cut before the family got home from swimming class.  Is it strange to love your lawn mower?

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
  • 29m 31s
  • 9.30 miles
  • 18.90 Mi/hr
  • 34m
  • 3.20 miles
  • 10m 38s /Mi
  • 04m 18s
  • 250.00 yards
  • 01m 43s /100 yards

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run #1
  • 21m 21s
  • 2.11 miles
  • 10m 07s /Mi

Lap 1: 10m 08s, 1.00 miles, 10m 08s /mile, Max HR 174, Avg HR 156
Lap 2: 10m 07s, 1.00 miles, 10m 07s /mile, Max HR 176, Avg HR 164
Lap 3: 01m 06s, 0.11 miles, 10m 21s /mile, Max HR 164, Avg HR 162

  • 58m 16s
  • 15.63 miles
  • 16.09 Mi/hr

Mistakenly recorded bike in Multisport mode on Garmin, so cannot import detailed data.

Run #2
  • 23m 31s
  • 2.28 miles
  • 10m 19s /Mi

Lap 1: 10m 12s, 1.00 miles, 10m 12s /mile, Max HR 166, Avg HR 160
Lap 2: 10m 23s, 1.00 miles, 10m 23s /mile, Max HR 169, Avg HR 163
Lap 3: 02m 56s, 0.28 miles, 10m 31s /mile, Max HR 167, Avg HR 161

Group workout today with Dreamfar Triathlon Team.  First we started off with a gait analysis done by the coaches and a doctor who's on our team.  We then headed out for a ride, the first several miles of which were a "no drop" ride with the whole team.  After that we opened it up and each rode at our own pace for the rest of the ride.  After getting back and securing our bikes, we did a run.  My run was supposed to be longer, but I had to leave to get back home.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 4 Overall Workout: 3
  • 29m 38s
  • 1531.00 yards
  • 01m 56s /100 yards

Time - Dist - Pace
08:47 - 437 - 02:00
11:57 - 656 - 01:49
08:54 - 437 - 02:02

20m pool, 2nd set P+PB

  • Volleyball
  • 1h 45m

8:00am - Plan for the day:

  • 7:00am - Lap swimming at Boston Sports Club (done)
  • 7:00pm - Volleyball (last week of Friday night pick-up until the fall)

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
  • 45m
  • -----
  • -----

8:00am - Plan for the day:

  • TBD - I had to get into work early and I need to leave early, so I have no idea what the day will bring.

9:00am - I just decided that I'm going to do the Lions Spring Sprint this weekend, so I think I may just take today as an unplanned rest day, instead of Sunday being my recovery day.

2:30pm - I was supposed to be having lunch today with Kate, Coach Vic and his wife who works in my office, but that fell through and I decided to go the gym for spinning class.  In the end, I'm glad I did because an instructor I know who races with Wheelworks Multisport was substituting today.

6:00pm - I was supposed to play volleyball tonight, but on the way home I got a call from my wife to meet them (her and the kids) at the Emergency Room.  One of my daughters fell on the playground after school and broke her arm.  :(  So, I had to go the ER and pick up my other daughter, take her home, feed her dinner and get her ready for bed.  By the time we got home and got dinner ready, my wife and daughter were home.  They wrapped her arm in some sort of splint, and she gets a cast in the morning.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7
  • 45m 39s
  • 2300.00 yards
  • 01m 59s /100 yards
  • 59m 28s
  • 18.04 miles
  • 18.20 Mi/hr

Total climbing 1947 ft
Max speed 36.1 mph

  • Walking
  • 1h 00m

6:30am - Plan for the day:

  • 7:30am - Lap swimming at the YMCA
  • 9:00am - School field trip with my kids
  • 2:00pm - Cycling
  • 7:30pm - Teach swim classes at the YMCA

8:30am - I really didn't feel like swimming today, but once I got to the "Y" and got in the water I was fine.  There were four lanes open (one slow, two medium, one fast) and all of them had two swimmers except for one of the medium lanes.  I was able to split the lane with a guy who appeared to be a freediver, as he was practicing swimming an entire lap along the bottom of the pool on one breath!  He had these enormous fins on, and it was pretty fun to watch.

1:00pm - The school field trip was pretty fun.  We went into Boston to Beacon Hill, the Esplanade and the Public Gardens, to follow the path of the ducklings from "Make Way for Ducklings".  Along the way we stopped and the teacher read the story to everyone.  As it turned out there were not enough seats on the bus for everyone, so I drove in with three of the other parents.  As we were talking, I learned that one is training for the Run to Remember (her first half marathon) and another is looking to get back into running.

3:30pm - After getting back home from the field trip I had some lunch, then went out for a bike ride.  Along the way I stopped several times because I heard a creaking noise, but I could not figure out where it was coming from.  I'll have to bring the bike to the LBS this weekend to have them take a look.

10:00pm - Swim class was a bit hectic tonight.  The first session went well because I only had 5 students, so I was able to do a lot of 1:1 work.  However, the second session had 12 students, which made for a pretty crowded pool.  We swim across the shallow end using three lanes, so the folks were pretty much shoulder to shoulder.  Afterwards a few folks wanted to stick around for some individual help, but by that time I had spent 2.5 hours in the water today and I was pretty cold.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

scott's Training Log

 May 2008 
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