Silver Spring,MD 
  • 45m
  • 11.45 miles
  • 15.27 Mi/hr

45minutes at RPE 4 followed by run.

  • 30m
  • 3.12 miles
  • 09m 37s /Mi

30 minute recovery run at RPE 2-3

Did not get to stretch afterwards and I think I'm going to regret it.  Beth was waiting, since she came with this morning, so I had to put a move on so she could make her train. 

The run was interesting.  I was actually able to keep a higher pace (around 9:00-9:30) for quite a while and still keep the HR below 170.  Most of the time it hovered around 167.  So very low zone 2.  I think I need to recalculate my LTHR soon.  I haven't done it in a while.  I actually think there might be one somewhere in this training.  I'll have to check. 

Well it is Super Fat Tuesday.  Everyone can vote and eat to their hearts content.  Going to be a VERY interesting primary.  For the first time, I think ever, I will be pulling for a Democrat.  Obama.  Can't stand Hillary.  Personal choice I guess.  And I don't like any of the others on the Republican side except Ron Paul.  Yeah.  I know.  Can't get any more different than him and Obama.  But it is about matching those that most closely represent what you believe in.  For some, there is a candidate that matches 100%.  For me, there has never been one.  And that is probably a good thing.  This is what makes me an Independent.

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 4
  • 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

crowny2's Training Log

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