Silver Spring,MD 
Swim
  • 1h 11m 13s
  • 2560.32 meters
  • 02m 47s /100 meters

Endurance
60
2800
WU: 400
MS:
3 * 200 0:45 rest
8 * 25 kick 0:10 rest
4 * 100 0:25 rest
8 * 25 kick 0:10 rest
5 * 50 0:10 rest
100 loosen easy swim
6 * 75 pull with paddles 0:20 rest
CD: 200

Run
  • 45m 02s
  • 4.84 miles
  • 09m 18s /Mi

Easy Run. Just realized most of it was in zone 2. Should have been more zone 1.

So I realized this morning that, of the three workouts I can do, I like the following in order to do in the morning. Biking, running then swimming. I just don't swim well in the morning. I always feel like I am flopping around. I like running, but I like biking the most.

Calves are really sore this morning. Tight from the ride last night. Tried to stretch them out after the run, but it didn't work. Still tight.

I'll do the swim tonight after work. I'll go straight from work.

 

-------------7:30PM-------------------

 Note to self - Next time I have a swim workout on the same day as any other workout, DO THE SWIM FIRST! 

I have NEVER had food and calf cramps as bad as that.  Seriously.  Never.  I had them starting half way through and I know it had to do with the run this morning.

Secondly, I'm beat.  I mean really, really beat.   I've never done a more draining swim workout.  I've done harder, but I've recovered fairly quickly after it.  I've been done for over half an hour and I still
have the shakes.  I will also have Accelerade in my bottle next time. 

Long story short, I got more out of this workout than just the physical part.  I learned A LOT!!  Now, when is that pizza getting here.  I'M HUNGRY!!!! 

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 6 Overall Workout: 3
Bike
  • 45m 18s
  • 13.52 miles
  • 17.91 Mi/hr

Big Gear
Power
40
WU: 5'
MS: 10x1' sprints - start standing and then sit, with 2' recovery.
CD: 5'

I'm such a goof.  I did an extra sprint today AND i had the Garmin set to run instead of bike.  Doh.  I would have loved to see the lap data, but it doesn't translate well.  Oops.  Oh well. 

First time I've ever done one of these kinds of workouts.  It was hard.  I mean, really hard.  My legs were absolutely screaming at me a few times.  I liked it.   

Swim
  • 48m 40s
  • 2011.68 meters
  • 02m 25s /100 meters

Pacing
LT
40
2200
WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace + 3". Your rest is 15"
CD: 300 easy

Run
  • 21m 46s
  • 2.07 miles
  • 10m 31s /Mi

Lap 1: 09m 02s, 1.02 miles, 08m 53s /mile, Max HR 184, Avg HR 167
Lap 2: 02m 00s, 0.15 miles, 13m 13s /mile, Max HR 184, Avg HR 159
Lap 3: 02m 13s, 0.18 miles, 12m 20s /mile, Max HR 182, Avg HR 157
Lap 4: 02m 06s, 0.18 miles, 11m 47s /mile, Max HR 183, Avg HR 161
Lap 5: 02m 01s, 0.18 miles, 11m 22s /mile, Max HR 183, Avg HR 164
Lap 6: 02m 06s, 0.18 miles, 11m 38s /mile, Max HR 184, Avg HR 164
Lap 7: 02m 18s, 0.19 miles, 12m 14s /mile, Max HR 185, Avg HR 161

So I was going to wake up and do the run in the morning, but I couldn't wake up and knew that it was so short I could do it at lunch. So I did.

The run felt good. Just a nice solid run and I got to do it on grass. Didn't have a down hill, but I did have the wind at my back, so that felt pretty good and probably was the next best thing.  Ok, this is an addition after I did the first write up.  The download also brings in lap data!  How cool is that!?!?!  Awesome.

The swim was tough but easier than I thought. Here are each of the 100's with the 15 second rest on each one.

2:07.22

2:07.05

2:08.10

2:10.55

2:06.00

2:04.61

2:08.89

2:07.10

2:11.25

2:11.23

2:11.27

2:10.75

Not the fastest, but consistent. And this was a pacing workout, so that is worth something. :)

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 3
Bike
  • 31m 44s
  • 8.56 miles
  • 16.18 Mi/hr
Not much to say today.  Too busy.  Will write more later in the week.

  • Health data: Sleep: 5 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3
Swim
  • 32m 25s
  • 1371.60 meters
  • 02m 22s /100 meters

Easy swim
Recovery
30
1500
WU: 500
MS: 500 pull w/paddles.
10x50 on 20" rest.
Swim easy and focus on form.

Again, wanted to get the run in today, but there was no time, as well as it was raining cats and dogs.  Wonder if they still did the Time Trial.

Swim
  • 56m 01s
  • 2286.00 meters
  • 02m 27s /100 meters

Endurance
50
2500
WU: 400
MS:
4 * 150 2:45
2 * 50 Back loosen
4 * 100 1:45
2 * 50 Back loosen
4 * 50 0:45
100 Easy
4 * 100 pull w/paddles 1:45
CD: 200

Wanted to do the bike too, but no time, today.  Had to get out to Monee to help William with the refacing.  Took way too long.  Oh well.  Still looks tons better than it did before.

So glad today is a recovery day.  I so need it.  Legs are a bit stiff and sore today, but I guess that is to be expected after 3 straight days of running.  Going to have to figure out how I'm going to get my workouts in, at least tomorrow.  May have to find some way to split them up.  Probably swim in the morning, go work with William and then do the bike ride from the house. 

I think I will wait to see if I'm going to do the Time Trial on Sunday morning.  Wait to see what the weather will do.

Fire won last night.  The goal by Blanco was a sight to behold.  An absolute beauty of a shot.  HAS to be up for goal of the week this coming week.  He so deserves it.  If you can, check out MLS.net to see if they have it up there yet.  I know the Fire's website has it.

Happy Friday everyone.

  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 3 Hours slept: 8

crowny2's Training Log


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