Silver Spring,MD 
  • 45m
  • 11.62 miles
  • 15.49 Mi/hr

45 minutes spinning at RPE 3, include 6 x20-second accelerations to top cadence spaced about 5 minutes apart.

  • 1h 00m
  • 2194.56 meters
  • 02m 44s /100 meters

Long day
wu: 500 continuous, then 5 x 50
main: 1 x 1500, RPE 3
cd: 3 x 75, each slower than last

Holy carp that swim was something!!!!!  Basically did the 1500 in about 35:00.  Not bad considering this is the first time I've ever done a distance that far straight through.  Little tired.  I can't figure out how they expect that swim workout is supposed to be done in 45 minutes.  Guess that is a goal. 

It was a good day, over all though.  Got an absolute ton done.  Hopefully I can continue that tomorrow. 

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 7 Overall Workout: 4
Ok, so call me lazy.  I didn't work out today.  Just couldn't bring myself to go to the gym and get on the drainer for 2 hours.  Besides, the new program that starts tomorrow is going to more than make up for it.  I'm still light years ahead of this time last year. 

  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 2 Hours slept: 9
  • 1h 10m
  • 6.67 miles
  • 10m 29s /Mi

Run for 70 minutes. 9 minutes run, 1 minute walk. Easy slow run, keeping run in zone 1 or low zone 2.

I was lazy and didn't do anything yesterday.  That's ok, I guess, since I'm going full speed starting Monday.  And I'll get some good workouts in too, from the looks of it.  I really am quite nervous about picking up my workouts as much as I am.  I'm going from about 6 hours a week to 8-10 hours a week.  It's quite an increase.  And going to two workouts a day.  I know I can do it, and with the support Beth gives me it will be even better.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 10 Overall Workout: 3
  • 45m
  • 11.42 miles
  • 15.23 Mi/hr

easy 45 minute ride at higher rpm than normal.

Sounds like we are getting quite a bit of snow heading our way.  So I get to shovel.  Again.  I really have GOT to get a snow blower.  Too much real estate to do it by shovel.  OR I could always hire someone, but I hate doing that.  Guess I have a decision to make.

Going to pick up my bike tomorrow, finally.  I know I'll get an earful from them because I haven't taken as good care of it as I should have.  So I'll do the good thing and actually ask.  I know.  A guy asking.  ANYTHING!  It can happen.  ;) 

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 3
  • 35m
  • 3.62 miles
  • 09m 40s /Mi

35 minute run in zone 1-2. Every 10 minutes pickup up the pace to zone 3 for 2 minutes.

Really nothing to say today. Don't know why. Not bad. Just nothing to say.


  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 8 Overall Workout: 4
  • 25m 42s
  • 914.40 meters
  • 02m 49s /100 meters

WU: 150 swim, 150 kick, 150 swim.

Main: 200, 150, 100, 50, 50, 50 at 2:00 pace with 20 second rest.

This is some funky weird weather today.  I went to pick Beth up at the airport.  Got her at 2pm and the temp was 52.  Got her home and went back to work for a few hours.  By the time I got home it was 32.  In the 30 minutes it took for us to get ready and go to the gym, the deck froze with black ice.  Then in the hour + we were in the gym, the temp dropped to 22.  Yep.  Dropped about 30 degrees in about 5 hours!!!!  VERY WEIRD.

Swim was better than last week, fortunately.  Had one rough series.  I think it was the 100 near the middle.  But I was going for a specific time, not slow and easy.  Plus I think I figured out that the kick warm up drains me a bit more than I thought, but I need to keep it up because it will be better for me in the long run. 

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 8 Overall Workout: 3

crowny2's Training Log

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