Silver Spring,MD 
Run
  • 15m
  • 1.62 miles
  • 09m 14s /Mi

Run Speed
Speed/Efficiency
15
15' run with 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Swim
  • 45m 50s
  • 1828.80 meters
  • 02m 30s /100 meters

Pacing
LT
40
2000
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15".
CD: 300 easy.

Sport
  • Core Training
  • 10m

Did my first ever Core workout after the run. I liked it. Looking forward to incorporating those into my workouts from now on. However, I think I'll have to either buy a ball or find an alternative since I don't have one at home and I don't go to the gym that much in the summer since I'm outside more often than in.

I'll do the swim tonight.

Feeling so good today. Still riding high off my performance on Sunday. I still have a long way to go, though. Need to keep shaving time off and time in the saddle is going to be one of the best ways. That and my run. I want to really push it on my next race and see if can break the 8:00 barrier.

 

Swim felt good.  Don't really feel like putting up the 100 splits, but I think I kept them all at around 1:57.  Beth started using her swim workout binder tonight.  I think she is going to like it.  Especially if I have really long swim nights, she can pull one of those out, otherwise, she is cutting the main workout in half.  Still it is more than she has been doing on her own. 

Going to try to do the ride tomorrow in the morning so I can try to mow the law in the evening.   Beth just checked the weather and it looks like it is going to be a cold morning.  About 39 when I head out.  Brrrrr....

  • Health data: Sleep: 5 Stress: 4 Soreness: 5 Fatigue: 5 Hours slept: 9 Overall Workout: 3
Sport
  • Yard Work
  • 2h 00m

Cleaned the garage, the side of the garage, the wood pile, moved the rocks to get ready for the deck build. Just generally got the whole place ready for Spring. Wishfull thinking.

Haven't decided what I'm going to do yet, today.  Technically, I've got a bike ride on the menu, but I might just take it easy.  Depends on the weather.  I'm still floating on cloud nine with the race yesterday.  Got to get out and clean the garage.

Happy Monday everyone. 

Bike
  • 42m 06s
  • 13.40 miles
  • 19.10 Mi/hr
Run
  • 25m 27s
  • 3.10 miles
  • 08m 13s /Mi
Swim
  • 07m 41s
  • 402.34 meters
  • 01m 55s /100 meters

I'll do the race report tomorrow.

However, I will say I knocked off 15 minutes from last year.

  • Health data: Sleep: 4 Stress: 3 Soreness: 5 Fatigue: 5 Hours slept: 8
Swim
  • 14m 48s
  • 640.08 meters
  • 02m 18s /100 meters

Warm up 5 minutes, 6 x 50 fast!, cool down 5 minutes.

Bike
  • 16m 33s
  • 4.94 miles
  • 17.91 Mi/hr

Warm up 5 minutes, 5 x 2 minute fast!, cool down 5 minutes.

Run
  • 14m 04s
  • 1.59 miles
  • 08m 51s /Mi

Warm up 5 minutes, 5 x 1 minute fast!, cool down 5 minutes.

I kind of like blowing out the cobwebs the day before a race.  Felt pretty good this morning, even with the cold weather outside.  44 when I started riding.  Brrrrr.

Oh well.  Had a great experience at a new LBS. Long story short, they are loaning another rack for me to use this weekend while I decide on whether I want to keep the cross rails I had to by or get an adapter to keep the cross rails I already have.  Long story that I'm too lazy to write up right now.  ;) 

  • Health data: Sleep: 5 Stress: 3 Soreness: 5 Fatigue: 4 Sick: 2 Hours slept: 9 Overall Workout: 4

Another recovery day today and then a quick run through all three tomorrow. 

Have to run to the bike shop to pick up the new cross rail and hope and pray that the old rack will fit on it.  Ugh.

And now the weather on Sunday is 57 and rain!  Come on!  Seriously!  This is ticking me off!!!  I AM NOT HAPPY!  I don't care about the temp, but the rain.  UGH!

  • Health data: Sleep: 4 Stress: 4 Soreness: 5 Fatigue: 4 Sick: 3 Hours slept: 9
Run
  • 15m
  • 1.71 miles
  • 08m 46s /Mi

Warm up 10 minutes, 5 minutes cruise at slightly faster than 5k race pace--not your finishing all-out pace, but mid race pace.

Easy run today.  Felt good to stretch the legs.  And I did it outside on the asphalt track at the gym.  Day off again tomorrow and then a quick run through on all three disciplines on Saturday.  Then Sunday is the day. 

So I dropped the car off yesterday at a new dealership (VW) because I didn't feel I was getting the best service from the other one I was going to.  This one is only about 2-3 miles farther from the house, so no big deal.  I'm already happy.  First of all, they are going to honor the service coupons from the dealership I bought the car from, that is now closed because they weren't paying VW the money for sold cars (to the tune of $10M!).  Anyway, the dealership I had been going to said they wouldn't honor the coupons.  This one, "No problem".  I'm already hooked. 

Now, I just need to get in touch with the bike shop about the new bike rack.  Ugh.  Too much to do the week before a race!

And now, for the weather update.  58 and rain!?!?!  I swear to god I have never seen a forecast change this many times.  It has changed at least 5 times in the last 5 days.  Fudge.

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

Recovery day today.  Thankfully.  Too much to do.  Got to get the ears lowered.  Take the car on for the 20,000 check up.  Taking the afternoon off of work because I have other errands to run.  How did all this pile up onto one day?  Oh that's right, I put it off.  Idiot.

Yesterday was not a good day for my teams.  Sox got blown out by NY (ptooey) and Chelsea tied Liverpool in the last seccond (Fudge). 

And now, I have the slightest of scratchy throats.  I'm hoping that it is because of my mowing the lawn last night and all the dust that it kicked up.  You know, a little allergy thing.  Because if it isn't, it is the thing that Beth has, and if I catch that, I'm doomed for this weekend.  I'll stop, today, and pick up something to see if I can help fight it off.  Airborne or something like that.  Lot's of zinc, maybe.  Anything to not be sick for this race.  Ugh.

I need for this week to be over so this weekend can be here. 

Oh!  And the dream I had last night.  SOOO weird.  I haven't had one of those in a looong time.  I was back in college, taking a quiz from my first advisor (I dropped him after my freshman year to do a umm...... disagreement).  I had no idea about any of the questions, AT ALL.  He then started reading me the riot act in front of the whole class, saying that I was not only stealing my parents money because I was never in class and failing, but also stealing a spot at the school from other more deserving potential students.  All I could say was "you are right".  I actually woke up shaken.  I felt like I was 18 again but not in the good way.  Very weird indeed.

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

crowny2's Training Log


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