Silver Spring,MD 
  • 45m
  • 4.35 miles
  • 10m 20s /Mi

45 minutes at RPE 3 wth strides every 5 minutes.

Ok, so I'm sick of the cold.  Officially fed up.  I'm done.  Ready for warmth.  Need it to be warm.  Need to run outside.  Need to bike outside.  Need the warmth of the sun make me sweat outside.  It is supposed to be -5 overnight tonight.  WTF?!?!?!  Ok, we get it.  It is still winter, but does it have to be THIS cold?!?!?!?!



  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 2 Sick: 2 Hours slept: 7 Overall Workout: 3
  • 45m
  • 11.14 miles
  • 14.85 Mi/hr

45 minutes with first 30 minutes at RPE4, last 15 minutes at RPE 6.

  • 30m
  • 3.09 miles
  • 09m 43s /Mi

30 minutes after bike. First 10 minutes at RPE 3, last 20 minutes at RPE 5.

  • 30m
  • 1097.28 meters
  • 02m 44s /100 meters

12 x 100 (alternate each 100 with normal breathing and bilateral) RPE 3. The key here is to keep these easy but focus on stroke and bilateral breathing.

Woof.  First full workout since a week ago Sunday.  And I had to do all three today.  Two this morning and one at lunch time.  Mercy.  But they are done and that's all that matters.  My arms are killing me.  3700 yds in two days.  I know, though, it will pay off in the end.

Cold as all get out, again.  I CANNOT WAIT FOR WARMTH!

So Castro resigned.  I wonder how Carlos and Osiris are doing and what they think about it.  I know just how much they couldn't stand him.  Maybe one day they will get to go "home" again.  Only time will tell. 

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Sick: 2 Hours slept: 7.5
  • 1h 05m
  • 2286.00 meters
  • 02m 51s /100 meters

Long mental toughness day!
6 x 500, odds are RPE3, evens RPE 5
Only did 5 of them.

Well, hopefully tonight will get me back into the swing of things.  Only got 5 of the 6 500's in, but much better than last week.  Will be doing the big workout tomorrow morning and the short swim at lunch time.  BUT, the good thing is, I did it.  I actually got it done.  So that is definitely a step in the right direction.  Still doing the occasional cough, but what you gonna do. 

  • Health data: Sleep: 5 Stress: 5 Soreness: 5 Fatigue: 4 Sick: 2 Hours slept: 9
Well, I didn't get to the gym this morning, and by the time we got home the gym was closed.  Hopefully will make up for it this week.

  • Health data: Sleep: 4 Stress: 4 Soreness: 5 Sick: 2 Hours slept: 8
  • 1h 00m
  • 4.75 miles
  • 12m 38s /Mi

75 minutes tempo
wu: 15 minutes RPE 3
main: 3 x (12t, 3r) 12t at RPE 6, 3r at RPE 2*
cd: 15 minutes at RPE 3

Only did 2 of the 3 tempo runs and idn't do the bike ride.  Still recovering.  Breathing has been quite difficult running, still.

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Sick: 3 Hours slept: 8

Skipping today's workout too.  It is a swim and after the run last night, I just don't know if I can do it.  Especially with my throat still being raw, nose plugged up and chest still congested.  Fortunately, I still have 10+ weeks left till the race so plenty of time to make it up.

Beth and I leave at 5 today for NYC.  Should be fun.  I'm looking forward to it.  Well, ok, I'm looking forward to Carmen at the Opera and Dean and Deluca.  And some good food.  The town itself? Eh.  Not so much.  Just don't like NYC.  Personal preference, I guess.  To me it is so dirty.  I feel dirty the minute we land. 

Have a happy V-Day everyone.  :)

  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 2 Sick: 3 Hours slept: 9

crowny2's Training Log

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