Endurance
60
2400
WU: 400
MS:
8 * 25 ez/hard
8 * 100 on 1:00 rest - go thru the following set twice:
1.) 75ez - 25 fast
2.) 50ez - 50 fast
3.) 25ez - 75 fast
4.) 100 fast
200 loosen (easy swim)
6 * 100 pull on 1" rest
CD: 200

Up and at em early this morning.  Hope I can get at least 30 minutes of the run in at lunch time because I won't get to after work.  Going to dinner with mum and Dan.  Looking forward to it.

Fun swim this morning.  Did the two fast 100's in 1:35.  I'm pretty happy with that.  Not that I could ever maintain that through a race, but the fact that I hit that, especially the second one, is quite satisfying. 

Going to be a busy day today.  Off site meeting this morning and then back to get a bunch done.  At least tomorrow is not only recovery day but MASSAGE DAY!  Yeah!!!!!!

----------12:50PM------------------

Well fudge muffins.  Won't be able to get a 30 minute run in at lunch.  Maybe I'll move the whole hour run to tomorrow.  Supposed to be my recovery day, but I didn't do anything on Monday and I don't want to miss two workouts in one week.  Besides, it is an easy Z1-2 run for 60 minutes.  Not too bad.

Huh.  I can't believe I said that.  There was a time, not too long ago, that a 60 minute run would have wiped me out.  I only reserved them for the weekend so I could could spend the rest of the day recovering.  Now.  No big deal.  If that isn't progress, I don't know what is.  :)

Lap 1: 16m 01s, 4.84 miles, 18.14 Mi/hr, Max HR 170, Avg HR 139
Lap 2: 01m 03s, 0.44 miles, 25.02 Mi/hr, Max HR 192, Avg HR 171
Lap 3: 02m 02s, 0.54 miles, 15.84 Mi/hr, Max HR 185, Avg HR 161
Lap 4: 01m 05s, 0.40 miles, 22.03 Mi/hr, Max HR 183, Avg HR 167
Lap 5: 02m 50s, 0.70 miles, 14.76 Mi/hr, Max HR 172, Avg HR 154
Lap 6: 01m 03s, 0.40 miles, 23.00 Mi/hr, Max HR 170, Avg HR 156
Lap 7: 02m 57s, 0.81 miles, 16.47 Mi/hr, Max HR 170, Avg HR 152
Lap 8: 01m 03s, 0.42 miles, 23.86 Mi/hr, Max HR 168, Avg HR 151
Lap 9: 02m 59s, 0.86 miles, 17.33 Mi/hr, Max HR 170, Avg HR 152
Lap 10: 00m 57s, 0.38 miles, 23.92 Mi/hr, Max HR 169, Avg HR 157
Lap 11: 03m 03s, 0.85 miles, 16.74 Mi/hr, Max HR 171, Avg HR 151
Lap 12: 01m 03s, 0.38 miles, 21.93 Mi/hr, Max HR 168, Avg HR 157
Lap 13: 02m 57s, 0.81 miles, 16.53 Mi/hr, Max HR 169, Avg HR 154
Lap 14: 01m 03s, 0.36 miles, 20.48 Mi/hr, Max HR 163, Avg HR 153
Lap 15: 02m 58s, 0.72 miles, 14.55 Mi/hr, Max HR 164, Avg HR 154
Lap 16: 01m 02s, 0.33 miles, 19.21 Mi/hr, Max HR 165, Avg HR 153
Lap 17: 02m 57s, 0.91 miles, 18.57 Mi/hr, Max HR 164, Avg HR 152
Lap 18: 01m 02s, 0.40 miles, 23.28 Mi/hr, Max HR 168, Avg HR 158
Lap 19: 02m 58s, 0.90 miles, 18.28 Mi/hr, Max HR 169, Avg HR 151
Lap 20: 01m 02s, 0.43 miles, 25.10 Mi/hr, Max HR 168, Avg HR 156
Lap 21: 02m 58s, 0.87 miles, 17.50 Mi/hr, Max HR 168, Avg HR 151
Lap 22: 01m 01s, 0.35 miles, 20.60 Mi/hr, Max HR 153, Avg HR 149
Lap 23: 03m 01s, 0.77 miles, 15.27 Mi/hr, Max HR 155, Avg HR 145
Lap 24: 01m 03s, 0.33 miles, 19.04 Mi/hr, Max HR 161, Avg HR 152
Lap 25: 16m 15s, 3.68 miles, 13.60 Mi/hr, Max HR 169, Avg HR 131

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75

Well sports fans I bought a new toy last week and got to use it today.  A Profile Design Fast Forward Aluminum Seat Post.  Put it on and did the workout above.  I have a roadie so it helps make it more of a TT angle on the seat. 

I love it so far.  I will say it is a completely different feel.  Especially when I went aero.  Radically different feel.  But I loved it.

Now, the workout.  Oof.  I think these bike workouts are just what I need.  So much of my past bike workouts were really nothing but endurance workouts.  It has only been lately that I have been putting in strength and power workouts.  I hope that it will translate into more speed when it counts.  Race time.  Only time will tell.

Pacing
LT
50
2500
WU: 400 swim then 6x50 on 15" rest.
MS: 15x100 @T-pace + 3". Your rest is 15".
CD: 300 easy

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 #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!

---------1:00PM---------

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.

--------7:00PM------------

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.   

Form Swim
Form
50
1700
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

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

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! 

Warm up with some strides

Apollo 5k

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.   

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.