Bike
  • 55m 50s
  • 16.00 miles
  • 17.19 Mi/hr

Did the Spinervals strength workout on the trainer at TTS this morning. Everything felt fine, just very sleepy because I didn't get too much sleep.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 RHR: 48 Sick: 2 Hours slept: 4 Overall Workout: 3
Swim
  • 1h 05m
  • 3400.00 yards
  • 01m 55s /100 yards

Swim went pretty well tonight. Went by very quickly. Lots of distance sets with short intervals. Most of the intervals I was getting approx 10 sec rest but was able to maintain pace and not feel shredded. Did A LOT of drills in the warm-up to get balanced, nothing too hard. Overall a GREAT swim!

Warm up
200 swim
400 drill
200 pull
200 drill
[1000]

Pre-set
50 on 1:00
100 on 1:40
150 on 2:30
200 on 3:20
150 on 2:30
100 on 1:40
50 on 1:00
[1000/1800]

Main Set
2x300 middle 100 at 80% effort on :30 rest
2x200 #1 80%, #2 90%, on :20 rest
[1200/3000]

Cool Down: 200 easy (total 3400)

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    1
    25
    25
    0
    0
  • ABS - Crunches (FB)
    1
    25
    25
    0
    0
  • ABS - Crunches, Lying Oblique
    1
    15
    15
    0
    0
  • BICEPS - DB Curls
    2
    10
    10
    25
    25
  • CORE - Elbow Bridge (FB)
    2
    0
    15
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    15
    15
    0
    0
  • CORE - Superman (FB)
    1
    15
    15
    0
    0
  • CORE - Supine Leg Curl (FB)
    1
    15
    15
    0
    0
  • SHOULDERS - Military DB
    2
    10
    10
    25
    25

Did a core workout before heading to Masters tonight. Felt good to get a little core in. Haven't done core/abs in a while so I think they were feeling a little neglected... probably cuz of their "insulation blanket." :)

Had to miss am workout because of early morning meetings. :( Will get swim in later this evening. Today's run looks doubtful but may be able to get it in tomorrow evening. Work sucked today, as usual. Boss threw me under the bus today in front of about 40 people when I was presenting. My face turned red as I was seriously pissed off. Ahhh, I hope get a positive phone call soon! I also got the "thanks but no thanks" letter from active.com/ aquaphor today. Didn't get accepted, oh well. I wasn't really too excited about their stuff anyway, but still, it stings a little. Heading to bed soon and hoping I have good sweet dreams. (Of course that means you T & E!) :wink: :wink:

  • Health data: Sleep: 3 Stress: 1 Soreness: 3 Fatigue: 3 RHR: 50 Hours slept: 5
REST DAY. Go Cards, beat UCONN!

  • Health data: Sleep: 3 Stress: 1 Soreness: 3 Fatigue: 3 RHR: 48 Hours slept: 5.5
Bike
  • 1h 27m
  • 25.20 miles
  • 17.38 Mi/hr

Did my 25 miles on the trainer this morning at TTS doing the Spinervals Aero Base Builder I. My legs still pretty dead! I think the combo of the no sleep for >30+ hours, the drive from Chicago, the tooth issue and the pressure at work has driven me to be a sissy and affected my training. We'll see how I feel after Monday's rest day.

Did my am workout and it feels good to finally have it over. :) I still need to do a core workout today and update the 'planned' training for next week. Lots of housework, then do my REAL work for tomorrow. No rest for the weary! But..... I'm going to get a massage after breakfast today and have her work on my shoulder. I'm excited for the US Postal swim (Swim as far as you can in one hour)next Sunday! I'm shooting to be able to do 2 miles! (Realistically, I'll probably come in around 1.75 miles for the hour) Can we just skip the work week and make tomorrow Saturday again?

Run
  • 1h 10m 32s
  • 8.22 miles
  • 08m 35s /Mi

Ran this morning with TTS. Dale and I ran the first 6 miles together then I went out to find Tammy and finished another 2 miles. Legs felt pretty flat overall. Feel somewhat like my legs have lost their "spring." Overall did a decent job keeping HR low, even though my avg was 143. I'm not overly worried as it's simply a formula to get to the 141 anyway but if I'm up above the 146... then I've probably breached MF would have me. Felt good to go out and run 8 miles!

Swim
  • 30m
  • 1000.00 yards
  • -----

Planned on doing 3000 Yds of masters swim today. Got about 1000 Yds into it and my right shoulder started hurting REALLY bad. I stopped immediately so I didn't push it. It was hurting bad last night and I thought if I swam today, it'd loosen up. Nope!

Tried texting DeeDee yesterday to see if she should get me in but she's away for her B-Day. Going to call Galina to see if she can do me today. Heh... that sounds funny. :)

Finished workouts today and now I'm ready to CRASH! Heading off for a little nappy nap/ sleepy sleep.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 RHR: 48 Sick: 2 Hours slept: 5.5 Overall Workout: 3
Bike
  • 1h 07m 54s
  • 20.00 miles
  • 17.67 Mi/hr

Did 20 miles on the trainer. Did the Spinnervals Aero Base Builder until I hit 20 miles. I felt fatigued on the bike and changed my setup several times. Ever since I made that change a few weeks ago, things haven't felt right. Aches and pains... and feel like I've lost power and that I fatigue much more quickly. I am in dire need of a new bike fit. :(

Swim
  • 30m
  • 1300.00 yards
  • 02m 30s /100 yards

Overall workout felt ok. Rt shoulder feeling a little sore but I haven't spent a lot of time in the pool. I always feel a little "weird" swimming at the Bubble. Takes a while to get dialed in... My stroke count was around 19 for my avg which is a bit high from my normal 17-18. I think we may have been swimming meters instead of Yards?

I feel like I'm not even putting in a workout in these small workouts. Going to Masters tomorrow and I'll have Brandon work with me on my stroke. Today I spent time working on my catch and getting my elbow high during my pull.

Here's my workout:
WU: 300
MAIN: 4x50 Easy/ Drill
5x100 Swim
CD: 200 Easy
100 Easy

Another work day from hell is expected. :( Almost the weekend but looks like I'm going to have to put some hours in to get caught up. So, I got out of the pool and realized that I forgot an important piece of clothing to go to work.... my boxers. I'll post a pic in my album as to why you should lay out your stuff the night before. :) Here's the link: (In my "For Fun" folder) http://www.beginnertriathlete.com/discussion/photos/show-album.asp?albumid=3907&photoid=27151

  • Health data: Sleep: 3 Stress: 1 Soreness: 4 Fatigue: 3 RHR: 50 Hours slept: 5 Overall Workout: 3
Run
  • 46m
  • 5.30 miles
  • 08m 41s /Mi

Ran this am with Scott & Dale. It was 33 degrees when we ran and I completely overdressed! Never fails, I can just never get the whole what to wear thing right! Haha! Maybe I should start off in shorts/tshirt then run for a bit and if I'm cold put something more on... only prob is by the time I realize, I'm already a mile away..... Hmmmm, ponder that...

Swim
  • 30m
  • 1000.00 yards
  • 03m /100 yards

Did 1000 yards at the 6 Mile Lane YMCA today. About 35 kids taking swim lessons and they let me have one lane to myself. Thanks kiddos!

Swim went well and I never really felt all that balanced but it'll come as I spend more time in the water. Swimming with TTS tomorrow morning at 'The Bubble!"

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    2
    0
    0
    0
    0
  • BACK - Pulldowns - Medium Grip
    2
    12
    12
    55
    65
  • BICEPS - DB Curls
    2
    12
    12
    20
    20
  • CHEST - Alternate DB Press
    2
    12
    12
    30
    30
  • LEGS - Hamstring Curls (Cable)
    2
    12
    12
    20
    20
  • 2
    12
    12
    60
    60
  • LEGS - Seated calf raises
    2
    12
    12
    25
    50
  • 2
    12
    12
    15
    15
  • 2
    12
    12
    30
    30

Good strength training session today. I didnt get to do core as I ran out of time. Will need to do that later tonight after City Council Mtg.

Sport
  • Stretching
  • 15m

Stretched out calves, hamstrings and worked on piriforma-painintheass-is muscle.

Work is goign to be hell. Whole right side of head hurts like hell from all the dental work, just waiting for someone to piss me off at work... :) City Council mtg tonight and then get some more work done afterwards, though they'll want to go out for beers afterwards. Looking to get my swim in at lunch today, though I'm not sure that'll work. But I'm looking on the bright side.... at least I don't have to go to "band camp" tonight. LOL! Hope everyone has a great day! ------------------------------------------- Ok, worked sucked. (Doesn't it always though?) But I knew it going in and kinda expected it. I had to leave my laptop at work so my boss could run some queries.... hope James doesn't send me an email about the WPS job since my boss needed my email. (Maybe he'll look to see all the bike porn I've been looking at... aka T's pics) LOL! Well, off to go preside over my first City Council Meeting as the Mayor!

  • Health data: Sleep: 4 Stress: 1 Soreness: 3 Fatigue: 2 RHR: 48 Sick: 4 Hours slept: 9 Overall Workout: 4

TriSean99's Training Log


 January 2007 
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