Bike
  • 1h 00m
  • 19.00 miles
  • 19.00 Mi/hr

Spinervals workout. Was a video of Coach Troy riding through the countryside of Maryland. In reality, it was a video of him cycling and looking at his ass for an hour and listening to him talk about what chain ring to be in. LOL!

Actually, it was a pretty good workout overall.

Swim
  • 25m
  • 1200.00 yards
  • 02m 05s /100 yards

Did the morning workout.

WU: 300 Swim
MAIN: 5x100's on 15 sec rest, 2x100's swim easy
CD: 200 Swim/ Drill

  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 RHR: 55 Sick: 4 Hours slept: 6 Overall Workout: 3
Run
  • 35m 08s
  • 3.97 miles
  • 08m 51s /Mi

Did short run in my MF zone with Dale and Scott this morning. We did strength training this morning first, then ran afterwards.

Strength
  • 35m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Incline sit-ups
    2
    12
    12
    0
    0
  • BACK - Pulldowns - Medium Grip
    2
    12
    12
    65
    65
  • BICEPS - DB Curls
    2
    12
    12
    20
    20
  • CHEST - Alternate DB Press
    2
    12
    12
    35
    35
  • LEGS - Hamstring Curls (Cable)
    2
    12
    12
    20
    20
  • 2
    12
    12
    65
    65
  • LEGS - Seated calf raises
    2
    12
    12
    70
    70
  • 2
    12
    12
    20
    20
  • 2
    12
    12
    60
    60

Felt good today.

Very sleepy today. Ready to head to bed for a long winters nap! ;)

  • Health data: Sleep: 2 Stress: 1 Soreness: 3 Fatigue: 2 RHR: 55 Hours slept: 3 Overall Workout: 3
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

TriSean99's Training Log


 January 2007 
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