Silver Spring,MD 
Swim
  • 31m 39s
  • 1280.16 meters
  • 02m 28s /100 meters

1000 time trial. Will use the time for later workouts

Time trial was no where near as good as I wanted it.  I was hoping for sub 20:00 but combo leaky goggles and the hint of calf cramps had me going slower.  So I've got a 2:10/100 pace, but I'm half tempted to set my 100 pace at 2:00, or at least 2:05.  I guess I'll see this week and adjust accordingly.

Heading out to Iowa tomorrow. 

Bike
  • 30m 09s
  • 8.10 miles
  • 16.12 Mi/hr

More spinning like Tuesday, all in small chainring
wu: 10minutes at RPE 3
main: 5x (2t, 1r) 2t at RPE5, 1r at RPE 2
cd: 5 minutes at RPE 2

Well, it is definitely easier to pass the time on a drainer when you have something to do on it other than peddle.  Kind of like the tempo work thing.  Passes the time a little faster.  Then again, these are only 30 minute workouts.  Looks like next week will pick up quite a bit.

Leaving for Iowa in the morning.  Visiting Beth's aunt and uncle.  He just got out of a heart valve surgery.  Always nice visiting them. 

Sounds like it may actually warm up a bit this weekend.  I hope. 

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 4
Run
  • 30m
  • 2.50 miles
  • 12m /Mi

30 min at RPE 3. When finished with run, do 6 x 20 second strides.

Swim
  • 28m 37s
  • 1051.56 meters
  • 02m 43s /100 meters

Recovery swim
5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
150 easy

Actually cut the run a little short.  Only did up to 25 minutes run and then did the 6x20 strides in the remaining 5 minutes.  Rubbed a wicked blister on my right achilies tendon.  Hmmm... going to have to check how my yanks are laced up.  I think I know what is wrong. 

Well, I won't be on TAN much anymore.  Didn't get busted, but had an email from a friend in IT saying that they were upping the observation on who is hitting where and he saw that BT was one of the top sites on their "list".  Thanks to me.  Tee hee.  Anyway, folks, I'm going to have to take a hiatus from posting for a while.  If I do post it will either be early in the morning or later in the evening.  It won't stop me from working out or logging them though.  And I'll probably be around on the weekends when nobody else is around.  ;)

Talk to y'all soon.

Bike
  • 30m
  • 7.82 miles
  • 15.64 Mi/hr

30 minutes all in small chainring.
Wu: 10 spinning at RPE 3
main: 3x (3t,3r) 3t at RPE3, 3r at RPE2
cd: continue cool down until 30 minutes are up. RPE 2

Run
  • 30m
  • 3.05 miles
  • 09m 50s /Mi

30 minute easy run at RPE 3

Not a bad run.  Ankle started to get sore at the end.  Have to keep an eye on that.

Watched, hopefully, the last of the debates last night.  Nothing new.  Same thing that has been said in the last 2-3 debates, if not more.  Hopefully it will be over next week and we can move on to the general election.

I sometimes wonder about Illinois.  Heard today that they are trying to  move the voting age to 17.  Seriously?  Why?  What good does it do?  I don't get it.  They think they are smart enough to vote a year earlier, so why not allow them to drink when they are 18?  Doesn't make sense in my head.

Day off today.  Will probably go to yoga tonight to stretch our some of the stiffness. 

I still can't get over how wonderful the ride was yesterday.  It made me sleep like a baby last night.  I'm feeling it, just a bit today.  I really do need to pick up my workouts at the gym.  I was keeping the same speed and RPM outside as I do inside and my HR was easily 20-25 beats higher outside.  BUT it felt great.  Can't wait to do it again. 

Nice recovery week ahead of me.  Which will be nice because I think the intensity really picks up next week.  Upping the speed work, race intesity parts within each workout.  Never done this before so it will be an interesting change.  I just wish the weather would start to cooperate more so I could get more done outdoors.  Still, 8-9 weeks of training before the race so there is plenty of time.

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 8
Bike
  • 1h 53m 50s
  • 29.27 miles
  • 15.43 Mi/hr

2 hour long bike. Keep RPE 3-4 and include as many hills as you can find.

Run
  • 20m
  • 2.05 miles
  • 09m 46s /Mi

20 minute recovery run afterwards at RPE 2.

I did it.  I biked outside.  It was AWESOME!  My toes felt like ice cubes but other than that, it was beautiful.  Close to 35 degrees.  Sunny.  At one point, I had a Red-tailed hawk keeping pace with me.  I did about 3/4 of the new route that I found.  I can't wait to do the full route.  It was just so nice to actually ride outside again.  It felt so invigorating.

The ToC was quite a race today.  Lots of fun to watch.  George finally won a stage.  Glad for that.  Hopefully Astana will get let into the TdF.  It isn't even the same team that had the issues last year.  It would be different if anybody was left over, but nope.  Oh well, only time will tell.

Swim
  • 40m
  • 1554.48 meters
  • 02m 34s /100 meters

Open water continuous swim, practice sighting and swimming straight.

Took it a bit easier than I probably should have.  Stephani came with Danny and Beth helped her with her stroke.  I just did a few easy 500's (3) and then Beth timed me on a 100 to just get an idea.  1:40 and I wasn't even winded.  Hopefully that will hold up across a full race.

  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 4 Sick: 1 Hours slept: 9 Overall Workout: 3

crowny2's Training Log


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