Run #1
  • 26m 59s
  • 3.11 miles
  • 08m 41s /Mi

Did the 5K race this morning, and felt tight in the chest at the beginning, but felt looser after the first mile. HR was higher than normal, but my body is feeling pretty beat-up from all the training. This was trown in as my company paid for it, but just pushed it through.
Overall happy with it since I was just a few seconds from my last years PR on this same distance, and this was early in the season. So I'm basing this as a foundation run for this years season.

Swim #1
  • 10m
  • 546.81 yards
  • -----

This workout is NOT AN ADDITIONAL WORKOUT BUT A WARMUP BEFORE THE POSTAL SWIM
Did some swimming, kicking, playing around to warm up.

Swim #2
  • 1h 00m
  • 4768.15 yards
  • 01m 16s /100 yards

This was a one hour postal swim competition this morning. I felt pretty good at the beginning, but as my swim coach told me, I fell apart about half way through. My stroke felt lousy, but got the distance. Just two races back to back is a lot in early season, but you know what, this is also called training. I am a triathlete, and should be able to race more than once in a day. Here are some rough splits from the 1hr Postal sheet:
500 6:29
1000 13:19
1500 20:12
2000 27:11
2500 34:05
3000 41:04
3500 48:09
4000 55:03
4360 60:00

Overall, I am happy for as tired I felt and from the trip the previous week that physically exausted me physically and mentally. Better next time. Cheers.

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

Took bike out on the trainer to keep myself safe. I feel real tired from this morning, but happy with all my training and another PR on my 1hr postal swim. Getting better every year, which is how it should be.
Good bike session, and worked on a flat course.
HR was a little high, but I would assume it was from my long week anyway.

Run #2
  • 19m 48s
  • 2.00 miles
  • 09m 54s /Mi

This was a brick run after my bike session later in the afternoon. Just needed to complete a brick as it was called into my training. Bike was also much shorter, but all my racing this morning place a toll on my body. Just plain old tired right now.

Sport
  • Stretching
  • 45m

Lots of stretching between the runs and bike and swimming, but all felt good. Long dam day.

A very long day, and I am out of words. All spelled above.

Great job to fellow BT members on todays races, and good luck to those racing tomorow.

  • Health data: Stress: 4 Soreness: 2 Fatigue: 3
Swim
  • 1h 10m
  • 4374.45 yards
  • -----

Warm-Up
600 Swim
200 Kick
200 Swim
Main Set
4 x [ 2 x 75 K/S/D Int. 1:10 & 2 x 100 (50tempo/50 fast) Int 1:30]
6 x [ 2 x 50 Sprint Int 1:00 & 1 x 100 Sprint Int 2:00]
Warm Down
400 Free easy

Set was a kick butt. Second set, was averaging around :32 - :35's per 50's and the 100's were 1:07's - 1:11's. My breathing was going 100 mile per hour, and my HR felt really high. Worked pretty hard. Body was hurting at the end.
Good swim overall.

Bike
  • 1h 00m 02s
  • 21.92 miles
  • 21.91 Mi/hr

Computrainer session. Felt pretty good overall, just the lungs still hurting me right now. But should be doing better soon. Here is the training session; used the Eagleman course.
15 min AET1 warm-up
2 X [10min Tempo, 5min recovery]
15 min AET1 warm-down

Overall, session was OK. Still feeling some exaustion in my legs.

Sport
  • Stretching
  • 15m

Short stretch before and longer after the ride. Always feels good to stretch.

Great swim this morning. My body overall feels pretty sore, but pushing this week through. Tomorow should be a real ass kicker if I get everything in. Have that additional 5K run in the morning that was added after training plan was placed together.

Happy Friday to you all, and good luck to all racing this weekend. Safe travel.

Happy overall for as tired as I felt on the computrainer. Just keep pushing it through. Recovery will come before HIM CA on April 4th.

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 7
Swim
  • 1h 00m
  • 3937.01 yards
  • -----

Nice swim workout with the wife tonight, and felt good overall. Very different from other workout, I tought I would spice it up, and kick my own rear end. Here we go:
warm-up
300 swim
300 kick
300 pull
300 drill
main set
6 x 100's pull Int. 1:30
8 x 25's sprint w/ 10 push-ups at the end. Recovery was doing push-ups
1000 Pull tempo pace
8 x 50's fly/back Int: :50 (fins)
warm down
200 easy back/breast

Felt rought at first from being tight from the strength session this morning, but checked myself with stroke count, and was OK. Got better later and more relaxed. Most intense part of tonights workout was doing the 25's w/ push-ups.
This set was sprint 25m, get out, do 10 push-ups, then jump back immediately into the water for another 25m, and so on. Remembered this workout back from water polo in high school. That coach was pretty much sadistic, but I loved it.

Run
  • 19m 38s
  • 2.00 miles
  • 09m 49s /Mi

Did a nice short run at lunch to make sure I got what was needed for training. Tired, but felt good overall.

Strength
  • 1h 30m

Strength training this morning, and workout felt good. My legs were shacking when I got done, and rest of body was pretty sore still. Just pushed it through to get the training through. Felt a little light headed occasionaly, but good overall.
See text below for strength session as most exercises are not listed here.

Sport
  • Stretching
  • 20m

10/10 stretching for this morning, and flexibility is starting to come back, so I was happy.

Strength training session from this morning. Felt a little light headed as I tried to push hard through the whole workout. Since I'm a little tired, will try to get some sleep tonight. Here is the strength session:

- Legs Training ~ a) Cable Lateral Lift 3 sets of 20 reps w/ 30lbs ; b) Cable Hip Extension 3 sets of 20 reps w/ 40lbs ; c) Step-up 3 sets of 20 reps ; d) Lying Hip Flex 3 sets of 20 reps w/ 50lbs ; e) Glute Press 3 sets of 20 reps w/ 70lbs ; f) Single Leg Extension 3 sets of 20 reps w/ 70 lbs ; g) Squat  3 sets of 20 reps w/ 85lbs

- Biceps Training ~ a) Dumbbell Curl 3 sets of 20 reps w/ 25lbs ; b) Hammer Curl 3 sets of 20 reps w/ 25 lbs ; c) Runner's Raise 3 sets of 20 reps w/ 25 lbs

- Back Training ~ a)Incline Superman 3 sets of 20 reps ; b)Pointer 3 sets of 20 reps ; c) Back Bridge 3 sets of 20 reps ; d) Back Extensions 3 sets of 20 reps

- Abs Training ~ a) Combination Crunch 3 sets of 25 reps ; b) Russian Ball Twist 3 sets of 25 reps ; c) Moguls 3 sets of 25 reps ; d) Diagonal Wood Chop 3 sets of 25 reps w/ 30lbs ; e) Twisting Punch 3 sets of 25 reps w/ 40lbs ; f) Crunches 3 sets of 30 reps

Overall, happy with strength session this morning. Felt it burn through, but happy with it. A little tired during the session which would explain the lighter weights on some sets.

Keep it up Tri-kids, you are all looking good out there.

Tired, but dam tired and sore now. Happy about it, and need to get some rest for tomorows swim training session.

Happy Friday to you all tomrow!!

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 RHR: 6
Bike
  • 58m
  • 21.23 miles
  • 21.96 Mi/hr

Trained on the trainer tonight, and I sweated like a bucket, and legs were shot when I was done. Felt it hurt, which is good. Here is the workout:
15 min AET1 Warm-up
3 min, 100 rpm
2 min, 90 rpm
3 min, 105 rpm
2 min, 100 rpm
3 min, 110 rpm
2 min, 100 rpm
3 min, 115 rpm
2 min, 100 rpm
3 min, 120 rpm
2 min, 100 rpm
3 min, 120+ rpm
15 min AET1 Warm-down

This really hurt, but got it done. Until then, have a great one.

Sport
  • Stretching
  • 20m

Stretch before and after this session. Felt good. Quads were burning on this one.

Well, after a rough mix at dinner, spent some time trowing up last night, so sleept in a little later this morning. OK, a lot later. I really hate trowing up, and made last night a lowsy sleep patern. Keept drinking some fluids throught the night to recover. Guess the cake I had at work, probably a little too much, and all that good stuff last night and the beer, I know, but it was my B-Day, all in all did not mix well. Take it as a lesson learned.

Going to work a partial day at work, and then go home take some rest. Will try to place some swimming and biking tonight, but no promises as I still feel a little under the weather.

Felt a little better, so got in a bike session. Swim is been transposed to tomorow.

  • Health data: Sleep: 2 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 9
Run
  • 57m 36s
  • 4.75 miles
  • -----

Today was Track speed work, and I was beat when I was done. My legs (quads / hamstrings) were on fire. To most other runners, it may be slow, but from someone who started at 15+min/mile 2 years ago, I'm happy and seeing this as a base1line.
All data's taken from the HR monitor that I wore suring the training session and used the lap button to take my splits. HR = Avg/Max & if single value just avg on cool down
Here is the track workout:
1 mile warm-up 9:38 HR 147/150
400 walk 4:21 HR 118
1200 Speed 6:09 HR 160/171
400 Walk 4:08 HR 130
800 Speed 4:02 HR 158/172
200 walk 4:11 HR 132
800 Speed 3:58 HR 158/170
200 walk 4:09 HR 134
200 Speed 0:54 HR 142/153
200 Walk 2:07 HR 135
200 Speed 0:47 HR 146/164
200 walk 2:14 HR 137
200 Speed 0:44 HR 148/170
200 walk 2:19 HR 139
200 Speed 0:42 HR 152/172
200 walk 2:21 HR 142
1/2 mile warm down 4:52 HR 149/152

Overall, the workout felt good and painfull. Weather was 57'F and had to wear a jacket and beanie hat. But happy with it. Stood behind each miles, and pushed it through. Woohooo!

Strength
  • 1h 20m

Strength Training is reflected below in main page since most exercises are located above. Felt good, but body was shot after the session.

Sport
  • Stretching
  • 40m

Did a short stretching session before the Strength training session and then after. Felt really good. Shoulders were shot after todays session. I did feel challenged.

Before and after the run at the track, also did some additional stretching, which I think kept my legs ready for the training session. 10/10 before/after track session.

Strength Training this morning. Here is the workout as done.

- Chest Training ~ a) Dumbbell Handle Push-up  3 Sets of 20 reps; b) Dumbbell Incline Press  3 Sets of 20 reps w/ 25lbs; c) Protraction  3 Sets of 20 reps w/ 25 lbs; d) Twisting Punch  3 Sets of 20 reps w/ 30 lbs

- Triceps Training ~ a) Tubing Stroke 3 Sets of 20 reps; b) Tubing Kickback 3 Sets of 20 reps;  c) Seated Dips 3 sets of 20 reps; d) Triceps Pushdown 3 sets of 20 reps w/ 50lbs

- Shoulder Trainnig ~ a) Dumbbell Shoulder Press 3 sets of 20 reps w/ 30lbs; b) Shoulder Dips 3 sets of 20 reps; c) Tubing Row 3 sets of 20 reps; d) Lateral Raise 3 sets of 20 reps w/ 20 lbs

- Abs Training ~ a) Combination Crunch 3 sets of 25 reps; b) Russian Ball Twist 3 sets of 25 reps; c) Moguls 3 sets of 25 reps; d) Diagonal Wood Chop 3 sets of 25 reps w/ 25 lbs; e) Crunches 3 sets of 30 reps;  f) Flutter Kicks 3 sets of 100 reps

All in all, the strength session felt really good, and my body was definitively done at the end. My shoulders were in fire this morning.

Tri-kids, keep up the good work.

PS. Can't believe that I have only two more years in this age group now. I must be getting older. HAPPY B-Day to myself.

  • Health data: Sleep: 4 Stress: 4 Soreness: 5 Fatigue: 4 Hours slept: 7
Swim
  • 1h 00m
  • 3499.56 yards
  • -----

Warm-Up
4 x 300's (S/K/P/D each)
Main Set
10 x 100 IM's R:15
10 X 50's(25A/25SS)Int. 1:30
12 x 25's Int. 30s
Warm Down
200 Easy Bck/Brst

Nice and easy swim workout this morning to just get my body working again. All sets felt pretty good this morning, but the pool was definively cold. The warm-up pull set was very happy with it as I concentrated on Stroke technique and counts. Averaged around 9 stroke per 25m. Some laps were 10, but mostly 9's, which made me very happy. Technique is really improcing, and concentrating on that this winter.

Run
  • 20m 14s
  • 2.00 miles
  • 10m 07s /Mi

Short run from my office during lunch, and felt pretty good. Weather a lot warmer compared to DC, around 44'F, which felt chilly with the wind, but good overall.

Normally, today is a recovery day, but since I took weekend to recover from the long last week, I'm just getting some short easy sessions today to start the week on a good note.

Back to full training, and no trips for a while. Well, maybe one super short 2 or 3 day'er next month, but all good.

Great job to all who raced over the last 2 weekends, and keep it up. HAPPY MONDAY Tri-Kids!!

Both workouts felt good today, and just back to full tempo, today was a nice break in into my routines.

Happy training all, and have a wonderfull week.

  • Health data: Sleep: 5 Stress: 4 Soreness: 5 Fatigue: 5 Hours slept: 7
Sport
  • Stretching
  • 20m

Did about 20min stretching, and felt really good to loosen my upper and lower body. Now ready for chiro/massage tomorow.

Woke up this morning around 07:30 when a friend of mine called me. Then fell back to sleep. Woke up a little later again, then just started working on the house to finish getting caugh up.

Today is still a recovery day from this long week of working and exaustion.

You all have a great Sunday.

Got most of all my shore done at the house, cleaned back-yard, mopped the house, vacumed, etc... All in all, the house is clean. Also finished the day with some stretching, and that felt pretty good to loosen my body. Can't wait for tomorow and go to my chiropractor/masseus to get my back fixed.

Good night.

devouahy's Training Log


 January 2009 
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