Silver Spring,MD 
  • 46m 27s
  • 1920.24 meters
  • 02m 25s /100 meters

WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace + 3". Your rest is 15"
CD: 200 easy

Workout was meh.  I mean, I felt good in the water.  And I actually had a hard time going as slow as I was supposed to.  I was supposed to get it in at around 1:54/100.  I was 1:45 for the first one (oops), 1:49 for the second (little better) and then I was anywhere from 1:52 to 1:55 for the remainder.  And when I did those, it felt soooooo slooowwwwww.  I guess that is a good thing. But then I felt my form was starting to suffer so I really had to concentrate and I felt I wasn't on reps 5-7.  Snapped back after that and finished strong.

Beth came with me. She is starting to feel bad because I'm swimming faster than she is (She was and still is my swim coach).  So we talked a bit about how much more I'm in the pool.  I'm also doing pace work, sprint work and form work and she hasn't.  I asked if she wanted to come with me more often.  She said yes. I hope she does.  I like swimming with her.  I think I need to tell her that more often.  :)   

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 2
  • 55m 36s
  • 12.31 miles
  • 13.28 Mi/hr

Bike Base
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

  • 37m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

First morning of doing strength training. Starting out VERY light. Been too long (over a year) since I have touched weights and don't want to do what I traditionally have done. That is, put on too many weights and spend the rest of the week in sheer pain. Yeah, not going to happen this time. Going to take it easy and ease into the weights and start to build each week.

Going to do the ride tonight, with Beth. Will probably bump it up to an hour.

Need to post some comparisons of my race from last year. Probably put it in the RR. Pretty happy about it. I wasn't at first, but then, when I saw what I did last year, well, couldn't help but be happy.


------------8:10 AM-----------------------------

Changed my mind and thought I would put the race comparisons here too.

2007 Times and Pace

Total Time - 1:35:44, Swim - 12:39 (1:56/100yds), T1 - 3:29 (This includes a 250 yard run up the beach), Bike - 50:46 (17.73 mph), T2 - 1:14, Run - 27:59 (9:02), Placed 263/610 over all and 33/40 in AG

2008 Times and Pace

Total Time - 1:24:26, Swim - 11:14 (1:43/100yds), T1 - 2:07 (250 yd run up the beach), Bike - 45:38 (19.72 mph), T2 - 0:49, Run - 24:39 (7:56/mile), Placed 126/445 over all and 18/39 in AG


------------9:00 PM ------------------

Did a very slow and easy ride with Beth.  She was better tonight.  Bike wasn't ghost shifting on her so she was much more comfortable and confident and that is what it is all about.   

  • Health data: Sleep: 5 Stress: 4 Soreness: 5 Fatigue: 5 Hours slept: 7.5 Overall Workout: 4
  • 45m 38s
  • 15.00 miles
  • 19.72 Mi/hr
  • 24m 39s
  • 3.10 miles
  • 07m 57s /Mi
  • 11m 14s
  • 599.85 meters
  • 01m 52s /100 meters

  • 37m 20s
  • 1371.60 meters
  • 02m 43s /100 meters

Swim Form
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

So technically, I'm supposed to do a 1 hour run tonight.  I've made the decision to not do it.  2 reasons.  First, I want to try to give my heels a little more time to heal up before the race on Saturday.  They no longer really hurt, but more of a PITA.  Still, it would be nice if they weren't so bloody on Saturday.  Secondly, since it is a race week, I thought I would give myself a mini taper.  Take it easy with the swim this morning (which was quite refreshing because Beth came with too) and not do the run tonight and take tomorrow off, which is a recvery day any way.

Since this is my last day on here till Sunday when I get home, to all those racing this weekend, especially in IMKS, good luck.  Be safe.  Race your race.  And above all, have fun.  And to those that aren't racing this weekend.  Have a good one!


  • Health data: Sleep: 5 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 7.5
  • 1h 16m 07s
  • 19.88 miles
  • 15.67 Mi/hr

Bike Base
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
Lap 1: 37m 38s, 9.89 miles, 15.77 Mi/hr, Max HR 143, Avg HR 126
Lap 2: 38m 29s, 9.98 miles, 15.56 Mi/hr, Max HR 132, Avg HR 122

  • 30m 01s
  • 3.13 miles
  • 09m 35s /Mi

Run Brick
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient!

Well, I've made the decision to not run tomorrow.  I'm only going to swim.  See if I can give my blisters two whole days to heal.  

Did the run today and they didn't hurt, but they bled something fierce.  Socks were ugly.  Sigh.  Another learning experience.  

Tomorrow is the last day of the week for me before I split.  Doing a mini taper.  ;) 

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

crowny2's Training Log

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