Silver Spring,MD 
  • 55m 31s
  • 2286.00 meters
  • 02m 26s /100 meters

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

  • 36m 23s
  • 3.49 miles
  • 10m 26s /Mi

Lap 1: 10m 01s, 1.12 miles, 08m 59s /mile, Max HR 170, Avg HR 159
Lap 2: 01m 00s, 0.18 miles, 05m 37s /mile, Max HR 191, Avg HR 185
Lap 3: 01m 59s, 0.11 miles, 17m 28s /mile, Max HR 192, Avg HR 156
Lap 4: 01m 01s, 0.18 miles, 05m 38s /mile, Max HR 186, Avg HR 169
Lap 5: 02m 00s, 0.11 miles, 17m 58s /mile, Max HR 186, Avg HR 153
Lap 6: 01m 02s, 0.17 miles, 05m 55s /mile, Max HR 184, Avg HR 168
Lap 7: 01m 59s, 0.11 miles, 18m 02s /mile, Max HR 185, Avg HR 153
Lap 8: 01m 00s, 0.17 miles, 06m 01s /mile, Max HR 183, Avg HR 168
Lap 9: 01m 59s, 0.11 miles, 18m 51s /mile, Max HR 182, Avg HR 150
Lap 10: 01m 01s, 0.17 miles, 06m 08s /mile, Max HR 180, Avg HR 164
Lap 11: 02m 00s, 0.11 miles, 17m 36s /mile, Max HR 182, Avg HR 150
Lap 12: 01m 00s, 0.17 miles, 05m 59s /mile, Max HR 183, Avg HR 165
Lap 13: 02m 00s, 0.11 miles, 17m 32s /mile, Max HR 184, Avg HR 149
Lap 14: 01m 01s, 0.17 miles, 05m 53s /mile, Max HR 183, Avg HR 166
Lap 15: 02m 59s, 0.16 miles, 18m 14s /mile, Max HR 183, Avg HR 140
Lap 16: 01m 00s, 0.17 miles, 05m 53s /mile, Max HR 182, Avg HR 163
Lap 17: 03m 00s, 0.15 miles, 20m 09s /mile, Max HR 182, Avg HR 137
Lap 18: 00m 21s, 0.02 miles, 22m 15s /mile, Max HR 118, Avg HR 117

  • Core Training
  • 07m

Core #1, one set.

Did the swim this morning and will do the run tonight.

Well, I'm now 12 weeks out from Accenture. The big race of the season. Actually, it isn't, but it will probably be my last one of the season. And it will definitely be the longest. An Oly. Lots of races before that, though. Looking forward to all of them, especially with the results of this weekend.

Reminds me, got to call the RD to find out how I can get my hardware. WOOT!



So I think I figured out why my HR was so low on Sunday. Highly possible that it was fatigue. After a 1000yd TT on Tuesday, a run LTHR on Thursday and then the 5k on Saturday, I have a feeling the body was just done. I think I'm going to try to repeat it this weekend, because most of the workouts this week are Endurance based, so low intensity. Going to try to repeat the course too. Hopefully the weather will be nice and the wind won't be quite as bad.



Tough run.  Cold.  Felt like about 46.  And the wind out of the North was tough.  Made for some interesting intervals on the sprints.  Did them at the track at the gym.  Whenever I ran into it, my pace dropped something fierce.  Oh well, still felt good.   

  • Health data: Sleep: 4 Stress: 5 Soreness: 5 Fatigue: 4 Hours slept: 7.5
Supposed to do a 1 hour easy spin today.  Slept in because I drank waaaaay too much at the Sox game last night.  One day off is fine.  Won't get me in the long run.
  • 40m
  • 1554.48 meters
  • 02m 34s /100 meters

Form Swim
WU: 200 easy swimming. 4x50 swim golf. Swim to the deep end of the pool and do 4x20" of vertical kicking. Hands are above water, keep your head up! Rest is 20" treading water.
MS: 8x50 drills, all on 20" rest:
- 2x50 are CFD (closed fist drill)
- 2x50 are SAD (Single arm drill)
- 2x50 are CFD
- 2x50 are Swim.
- Swim an easy 100 focusing CFD, swim 1/2 length with fist closed, then open it and feel the POWER!
Now repeat the set again, 8x50. Swim another 100 easy CFD.
Last set is 4x50 swim golf. How does your score compare to the first go-around?
CD: Easy 100

  • 1h 00m 52s
  • 18.05 miles
  • 17.79 Mi/hr

Lap 1: 15m 01s, 3.89 miles, 15.53 Mi/hr, Max HR 145, Avg HR 126
Lap 2: 10m 00s, 3.57 miles, 21.45 Mi/hr, Max HR 158, Avg HR 155
Lap 3: 19m 38s, 6.55 miles, 20.01 Mi/hr, Max HR 159, Avg HR 154
Lap 4: 16m 13s, 4.04 miles, 14.93 Mi/hr, Max HR 151, Avg HR 125

  • 20m
  • 2.14 miles
  • 09m 21s /Mi

Interesting.  So my LTHR on the bike is low.  Really low.  Average HR was 154.  I wonder if I'm doing something wrong.  Is there supposed to be THAT much difference between the Run and Bike LTHR?  My run is 196, my bike 154.  That is a HUGE difference. 

I couldn't push it any harder.  I mean my average speed in that 20 minutes was 20 mph flat.  And that was with having to fight a head wind for the first 5-8 minutes and barely doing 18.  I wonder if my fit isn't right.  Looks like I need to do some research.  

OH!  And I got an email from a friend that was at the race yesterday.  I got 3rd in my AG!!!  How cool is that.  Going to try to get in touch with the RD to see how I can pick up my hardware.  WOOT! 

  • Health data: Sleep: 5 Stress: 5 Soreness: 4 Fatigue: 5 Hours slept: 10 Overall Workout: 4
Run #1
  • 05m 44s
  • 0.71 miles
  • 08m 05s /Mi

Warm up with some strides

Run #2
  • 23m 05s
  • 3.02 miles
  • 07m 38s /Mi

Apollo 5k

  • 1h 15m 17s
  • 19.64 miles
  • 15.65 Mi/hr

WooT!!!!!!!!  I did it.  I not only hit my goal, I obliterated it.  I wanted to go sub 8:00/mile.  I did 7:38/mile!  How cool is that?!?!  And that is with very sore legs from my LTHR on Thursday.  I'm wondering if I hadn't done that what my pace would have been.  However, because of that test, I also knew I could push myself a little faster. 

So, onwards and upwards.  I've got to maintain this and see about getting faster.  Look out training, here I come.   

  • Health data: Sleep: 4 Stress: 5 Soreness: 2 Fatigue: 3 Hours slept: 8

Recovery day.  Sweet, sweet recovery day.  Ahhhhhhhhhh......

Mercy, am I tired.  I could not get up this morning.  My neck is stiff (note to self, diagnose running posture next run), my calves are sore (note to self, stretch, stretch, and when you are done with that, stretch some more) and I can actually feel the air going into my lungs.  What's that all about?  Anyway, I'm glad I have today off.  I need it to get ready for the 5k tomorrow.  I've got a PR to take care of.  :)

Thank goodness it is a 3 day weekend.  I need that too.  I've also got my bike LTHR to do on Sunday.  That should be fun.  I will definitely need a nap after that.  Especially if we are going to go to the Sox Game on Sunday night.  Then I can just sleep in on Monday.  Ahhhhhhhhhhhhhhh.

Hope everyone has a good weekend.  Remember those that have gone before us.  Rejoice in their memory, don't mourn their loss. 

  • Health data: Sleep: 5 Stress: 4 Soreness: 2 Fatigue: 2 Hours slept: 9.5
  • 50m 01s
  • 5.55 miles
  • 09m 01s /Mi

Lap 1: 10m 01s, 1.13 miles, 08m 52s /mile, Max HR 184, Avg HR 164
Lap 2: 09m 59s, 1.31 miles, 07m 37s /mile, Max HR 198, Avg HR 193
Lap 3: 19m 40s, 2.34 miles, 08m 25s /mile, Max HR 199, Avg HR 196
Lap 4: 10m 21s, 0.78 miles, 13m 21s /mile, Max HR 197, Avg HR 158

Did the LTHR.  Like I said, I don't remember the last time I did it.  However, I do know that my HR went up from 185 to 196 from my last LTHR.  I also was able to do a significantly faster pace and farther distance than last time.  I'm pleased, for the most part.  Still wish I could get that pace to stay at or below the 8:00/mile mark but I'll get it there.  Soon enough.

I know, though, what it feels like to push it a bit more.  I still think I can push it some more, but I haven't pushed it this hard in a while.  And I know it.  Last year, when I started running seriously, I would finish a run and be coughing for the rest of the night.  Well, I started coughing again tonight.  Haven't done that in a  LONG time.  Going to have to keep an eye on that.  

All in all, I'm pleased with the workout.  

Oh, and I have a great little LBS story.  Same LBS that got me the new rail.  Anyway, brought the bike and the wife's bike in today at lunch time.  Hers was ghost shifting something fierce and mine just wouldn't go into the lowest gear.  Thought I would have to leave it.  Nope.  They did it while I waited.  Took them all of 10 minutes.  AND they didn't charge me!  So I bought two tubes.  Well, I needed them anyway.  They definitely have a new customer.  Won't be going back to the other one any time soon. 

  • Health data: Sleep: 4 Stress: 3 Soreness: 5 Fatigue: 4 Hours slept: 8
  • 33m 25s
  • 1371.60 meters
  • 02m 26s /100 meters

WU: 500
MS: 500 pull w/paddles. 10x50 on 20" rest. Swim easy and focus on form. Do the 50s as bi-lateral breathing if this is a weakness.

  • 28m 24s
  • 7.64 miles
  • 16.14 Mi/hr

Very Easy
Easy spin for in small chain ring. No HRM, but keep the effort very easy.

I'm a little tired today. Tough swim last night, plus another swim this morning. Easy spin on the bike tonight. Tomorrow night, though is going to be a fun one. LTHR test on the run. Yippee.

Actually, I am very excited about this. I haven't done one in a while (5-6 months?) and I am overdue. Should be interesting to see what kind of progress I've made.

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 2 Hours slept: 7.5 Overall Workout: 3

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