You'll never walk alone

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The following equipment is nearing replacement:

Altra Escalante 1.5 Black: 332.61 / 300 miles

Silver Spring,MD

inspire me (2)

Friday - March 28

Bike

57m 57s
17.01 miles
17.61 Mi/hr

60min, alternate between RPE and RPE 7-8 throughout ride.

Again. Note to self. PAY ATTENTION TO THE WIND!!! Sheesh. You would think I would have learned by now. At least it was nice to be outside again.

Health data: Sleep: 4 Stress: 2 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

inspire me (6)

Thursday - March 27

Bike

45m
13.00 miles
17.33 Mi/hr

45min, RPE3 mostly but throw in a 2-3 1 minute accelerations after getting a good warm up in.

I hope tomorrow is better weather. I want to ride outside.

Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 3

inspire me (7)

Wednesday - March 26

Swim

33m 02s
1417.32 meters
02m 20s /100 meters

Technique. Focus on technique during the easy 50s, don't lose it on the build and hard legs.
10 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
150 easy cooldown
Only did 7 of the 10 because I ran out of time.

However, I did notice that with the 30 second rest after each 200, the longest 200 + rest I had was 4:25 and the shortest one was 4:10! So that means I was doing ALL of the 200's sub 4:00. Makes me very happy.

Run

45m
4.73 miles
09m 31s /Mi

45min at RPE 3. Stretch well afterwards. In case you skipped the last sentence: stretch well afterwards.

Ok, so I was going to wake up early and do my swim before work. Couldn't wake up. Just couldn't do it. Couldn't wake up. So I decided to try to fit it in at lunch. I did 7 of the 10 200's. I had to wait a bit for a lane so I couldn't do all 10. So I really pushed it on the 7 I could do.

Then I came home and ran OUTSIDE. YEAH!!! It was awesome. Tried a new route and loved it. A little hillier than the other long route a do so I'm going to do it a bit more. Will pay off in the end. Took it easy and still did 9:30/mile. Felt really, REALLY good. Sunday is only a few more days away. I hope I don't put too much stock into this race. It really is only a measure of where I am before Sullivan. I know I will PR the race. But will I make my goal of 8:30/mile? Only the race will tell. :)

Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 2 Hours slept: 9 Overall Workout: 4

inspire me (3)

Tuesday - March 25

Bike

30m
7.96 miles
15.92 Mi/hr

30min with accelerations. Entire workout in small chainring

Swim

30m 23s
1371.60 meters
02m 13s /100 meters

30 minutes continuous very, very easy at RPE 3. If you can find open water(that's warm enough) to practice navigation that's a bonus.
Per 500 time
10:16
10:10
9:56
And I was taking it easy!!!

Split up the workout today. Biked in the morning and swam at lunch. Holy cow what a great swim. YESS!

inspire me (1)

Monday - March 24

I played hooky with the wife today. No workouts today too. Just needed a mental health day. Back to work tomorrow.

inspire me (0)

Sunday - March 23

Run

48m 06s
5.03 miles
09m 34s /Mi

I was supposed to do "45 minutes at RPE3, then the last 15minutes at RPE 7-8." Silly me forgot to look at my email before I left to go run so I only did an easy run. Well, it wasn't that easy. FULL of Killer hills and ice. Yep, ICE!