Silver Spring,MD 
  • 19m 47s
  • 822.96 meters
  • 02m 24s /100 meters

20 minutes easy swimming, RPE 2-3.

First things first.  Talk about a busy pool!!  Sheesh.  And there was this older lady that was doing the lazy back stroke (using both arms) in the end of the pool without lane dividers.  She was all over the damn place.  I ran into her and so did another lady.  She was also closest to the first lane divider!  WTF?  All she had to do was make certain she was always close to it.  Whatever.

Anyway, a very easy swim today.  900 yds in just under 20 minutes.  And on my way back to work I got to thinking, huh, there used to be a time when I would be lucky to get 600-800 in on a 20 minute swim.  Hell, there was a time, about a year ago, that a 20 minute swim was my longest.  NOW it is my SHORTEST.  Kind of makes me feel good no matter what happens on Sunday.

That being said, boy am I excited!  :)


3:40 PM - I'm gutted.  Absolutely gutted.  My favorite player just scored an own goal against Chelsea to give them a 1-1 tie at Anfield.  Worst of it, he did it with all of about 45 seconds to go in the match.  I.   H A T E.  C H E L S E A.  The only team I hate more is ManUre.  My boys played so damn well.  But not well enough.  I have a feeling this is John's last year.  I think that is his second OG this year.  FUDGE!!!!!!  Why Chelsea?!?!?!  BLECH!

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 3
  • 20m
  • 914.40 meters
  • 02m 11s /100 meters

4 x 5 minutes, start each fast, level out pace on each.

  • 30m
  • 9.05 miles
  • 18.10 Mi/hr

3 x 10 minutes, start each slow, build up to race pace on each.

  • 20m
  • 2.38 miles
  • 08m 24s /Mi

2 x 10 minutes, start each slow, build up to race pace on each.

A quick run through of all 3 sports today. ________________________________ This is the big week!

This was a harder workout of all three than I thought it would be.  Especially the run.  But it felt GREAT!  

I've got SO much to do this week.  I've got to fix the damn rail issue for the new bike rack.  Sounds like I'm going to have to get new cross rails because the VW dealership screwed up.  Figures.  I'm not going back there.  Going to give the Orland Park shop a try.  

And I checked the weather, AGAIN, in Sullivan on Sunday.  NOW it is 63 and sunny.  Keep your fingers crossed friends.   

  • Health data: Sleep: 5 Stress: 3 Soreness: 1 Fatigue: 3 Hours slept: 8.5 Overall Workout: 4
  • 43m 42s
  • 4.68 miles
  • 09m 20s /Mi

45 minutes tempo.
wu: 15 RPE3
main: 3 x (3t,2r) 3t at RPE 5 (just below lactate threshold), 2r at RPE 2.
cd: 15min

Run felt pretty good this morning.  Felt good to run with just shorts and t-shirt on.  Even though it was just a little cool, about 50, I still worked up a good sweat.  The workouts this week are going to be very short indeed.  And it is going to be a very busy week. 

Keep your fingers crossed that the weather improves next Sunday.  Calling for rain.  Blech. 

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 10 Overall Workout: 4
  • 44m 47s
  • 1920.24 meters
  • 02m 20s /100 meters

Open water if possible.
Continuous swim. 1st 200m at RPE 9-10, then settle into race pace.

  • 31m 39s
  • 8.00 miles
  • 15.17 Mi/hr

It was supposed to be 90 minutes at RPE 3-4. As you can see it was much shorter.

Flat tire. DOH.

Swim-Bike Brick. So it was supposed to be a 1.5 hour ride.  Cute short by a flat tire and it taking me almost 30 minutes to change the tire.  And since we had so much to do today, I figures I would just put in the new tube, fill it enough to ride a little bit on and go home.

Learned a lot.  Especially since it was the back tire.  Know a lot more now and it shouldn't take me as long next time.  Also glad this happened during a training ride and not in a race.  Guess you could say that I got lucky. 

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

So there was an earth quake down state last night.  5.2 on the scale.  Supposedly it was felt in the city.  I didn't feel it.  Then again, we are used to the shimmy shake from the freight trains when they come through, so I'm not surprised we slept through it.  Still, it is interesting.  Fortunately, no one was hurt, from what I understand.  Helps that there really isn't a MAJOR metropolis close to it.  The epicenter was about 300 miles from Chicago.  Then again, get any higher on that scale and it might start doing some damage. 

And I have a recovery day today.  Which I need.  Legs are a bit sore from the run last night.   Then I have a swick tomorrow.  I hope the rain holds off long enough for me to get the ride in.  I hope.  I hate riding in the rain.  I'll do it, but I won't like it.  Well, that is, I'll do it if it is warm enough.  If it is cold, no chance.  ;)

And I just looked up the forecast for the 27th in Sullivan.  64 and partly cloudy.  Let's hope that prediction holds up.  That would be wonderful racing weather.



Ok, so it is almost 5, and now the forecast for the 27th shows 67 and rain!  WTF?  I hope they change it again by the time that day gets here.  I'll do it in the rain, but I won't like it. 

  • Health data: Sleep: 5 Stress: 4 Soreness: 2 Fatigue: 2 Hours slept: 9
  • 40m 50s
  • 4.38 miles
  • 09m 19s /Mi

40 minutes at RPE 3 with strides.

I realized, when I started running, that it was my first run since Saturday, and that was only an inside deal.  I hadn't hit the streets in about a week.  And I felt it.  Legs were a bit sore and leaden.  But, overall it felt like a good run.  Had a bit of a side stitch half way through, be realized I wasn't focusing on my breathing so did the exhale trick and pretty soon it was gone.

Now, it was absolutely beautiful out last night.  About 70 when I took off.  Loved every minute of it.  Slight breeze to keep me cool.  Over all a lovely workout night.  Just not the best workout.  Eight days and a wake up to go!

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 9 Overall Workout: 2
  • 31m 42s
  • 8.66 miles
  • 16.39 Mi/hr

30 minutes, ladder.
10:00 RPE 3
10:00 RPE 7
10:00 RPE 3

Not a good day, mentally, today.  Seemed like everything was pizzing me off.  Work was one tick off after another and seemed to last forever.  Started with two emails this morning and just didn't stop.  And really finished when I got home, met the guy to give me a quote on a new deck, he left and I went out to put the second rack on my roof top rail and the damn thing didn't fit.  The bracket that holds it to the rail is too narrow.  SO I get to take it back and have them help me figure out what WILL work.  FUDGE.   I don't need this aggravation.

So I went to the pub and had two 24oz Black Lager's and the Chicken Enchilada's.  I'm going to regret it tomorrow but right now, it was worth it.  I'm a little less stressed.  Helped that the guy next to me had put some great songs into the juke box.  I knew it was going to be good when it started off with Seek and Destroy!  

Now I'm watching the Sox play Baltimore and waiting for Beth to get home.  Second out of three late nights for her.  

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

crowny2's Training Log

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