The following equipment is nearing replacement:
Silver Spring,MD 
Run
  • 45m 02s
  • 4.52 miles
  • 09m 58s /Mi

Run Base
Endurance
45
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! Stretch when done and add in Core 1, 2 or 3.

Bike #1
  • 21m 06s
  • 5.43 miles
  • 15.44 Mi/hr

Commute to work!

Bike #2
  • 20m 35s
  • 5.43 miles
  • 15.83 Mi/hr

Commute home.

Swim
  • 1h 05m 41s
  • 2560.32 meters
  • 02m 34s /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

I did the run this morning and will do the swim after work. I'll put the actual time and distance for the run in then.

BUT, if you didn't notice, I rode to work today. Loved it. Haven't done it in almost 2 years and don't know why I didn't start it earlier. Takes me 15 minutes to drive to work and took me 21 minutes to ride this morning. And that was just taking my sweet little time. Going to start to work it into the week more often. Lovely little ride in. Oh, and I also noticed how much more confident I am on the commute. Two years ago, when riding, I would find every side street I could to avoid the larger roads. Now I could care less. Basically took the exact same route I take in the car. Much more direct. Lovin it. Just lovin it!

-----------------8:45 PM -------------------

I'm tired. Very, very tired. Basically, I've done a triathlon in reverse today. I ran this morning. Rode to work. Rode home. Swam after work. Just a long, long day. But I have tomorrow off. And boy do I need it.

So the bad news of the day. John Arne Riise is no longer a Red. He has been traded to Roma. *sigh*. I will miss him. He was my favorite player. He was such a good player. But that is how the game goes.

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 7 Overall Workout: 5
Bike
  • 55m 50s
  • 15.81 miles
  • 16.99 Mi/hr

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

Strength
  • 36m

Period AA
Sets 2-3
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75

Did the strength training this morning and will do the bike tonight. Beth said she wants to ride with me. Since it will be big gear sprint work, I will drop her off at the forest preserve and pick her up on the way back in.

They started work on the deck yesterday. I'm shocked at how quickly that demo'd it all. I mean it is ALL gone! The old deck AND the concrete pad. That is the one that surprised me the most. Anyway, at least they are under way. Should have the deck ready by July 4th weekend!!! I can't wait. I'm so excited. I'll put pics in the album of the before and after once they are done.

I kind of like doing the strength in the morning. I'm still taking it easy on the weight because I haven't done weights in so long. But it is a nice way to wake up in the morning. Doesn't get your HR up too high but still getting a good workout in. And the Core workouts are getting better too. I'm loving those. The upper abs are really starting to show (Beth likes that which means so do I). Now I just need to get rid of the last bit of belly fat around the navel. I don't remember the last time I was this cut. I feel like I'm 20 again!

 

---------------------8:30PM---------------------

Woof.  What a bike ride.  Interesting that the lap data isn't showing up.  Huh.  Oh well.  Anyway, I FINALLY got my HR up into zones 4 and 5.  Finally.  And I know I'm going to pay for it tomorrow.  I also went longer on the warm up and cool down, but that won't hurt any.  It is the actual workout that is going to be fun.  Heh.  

Now I just have to decide what I want to do first tomorrow morning.   

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 7.5 Overall Workout: 4
Swim
  • 46m 27s
  • 1920.24 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: 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
Bike
  • 55m 36s
  • 12.31 miles
  • 13.28 Mi/hr

Bike Base
Endurance
30
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Strength
  • 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
Bike
  • 45m 38s
  • 15.00 miles
  • 19.72 Mi/hr
Run
  • 24m 39s
  • 3.10 miles
  • 07m 57s /Mi
Swim
  • 11m 14s
  • 599.85 meters
  • 01m 52s /100 meters

crowny2's Training Log


 June 2008 
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