Silver Spring,MD 
  • 1h 02m 20s
  • 18.03 miles
  • 17.36 Mi/hr

Big Gear
Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10 x (30" grind, 30" all out, 30" grind, 30" stand). Do 5' grind in big ring, hardest gear. Gradually work your back to your easiest gear by 1' for cool-down. Grind means sitting back on saddle, turning pedals over, not worrying about cadence.


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

Ok, so there is something terribly weird about my HR data.  There is no way I got up to 234.  Per the graph, it was when I was doing my warm up.  I didn't do anything different.  A few track stands (getting quite good at those) but nothing hard.  Nothing draining.  I don't know why my HR shot up like that.  Curious. 

And then, during the actual workout, my HR dropped down to average about 160.  Huh.  I think I need to have someone take a closer look at my bike workouts.  Probably not for a while, but I will, one of these days.  

I liked this workout, though.  Hadn't done it before.  Like the feeling in the legs afterwards.   

  • Health data: Sleep: 4 Stress: 4 Soreness: 5 Fatigue: 4 Hours slept: 9
  • 1h 20m 01s
  • 8.34 miles
  • 09m 35s /Mi
  • 44m 44s
  • 9.30 miles
  • 12.47 Mi/hr

Very Easy
Easy spin for 30 minutes in small chain ring. No HRM, but keep the effort very easy.

  • Yard Work
  • 1h 10m

So we went out to a Korean Karaoke Restaurant/Bar last night. It was a friggen blast. It isn't one of those bars that you are in front of everyone. This is different. You have a room, as big as your party. They have them for as small as 2 people and as large as 30. You then get to perform in front of your friends. It was hilarious. And somehow, it also grades you on how well you sing the song. All automatic. The only bad thing is it was on the north side of town so we didn't get home till almost 2.

Made for a rough run this morning. Took a good 2 miles to get the rust blown off the legs from the beer and the lack of sleep. And then it wasn't till I was almost done, with 2-2.5 miles to go that I realized I had been in zone 2 too much and that I was starting to pay for it. Also happened to be my hottest run of the year so far. Glad I brought my hydration belt along. I needed it. Badly. It was only about 70 when I took off but heated up quickly. Kind of liked it, though. Better than being cold.

Did a reverse brick too. Biked after the run. Which made a big difference. Calves still super tight. Really need to stretch them more afterwards.

And when all of that was said and done, I mowed the lawn for a little over an hour. Now I have to go to the grocery and pick up fixin's for dinner and have that going by the time Beth gets home. I hate it when she has to work all weekend like this, but you gotta do what you gotta do. Of course, it had to be the first beautiful weekend. HA! Oh well.

  • Health data: Sleep: 3 Stress: 5 Soreness: 2 Fatigue: 3 Hours slept: 8 Overall Workout: 2
  • 1h 17m 15s
  • 2651.76 meters
  • 02m 55s /100 meters

Form Swim
WU: 600 (200 free, 200 kick, 200 pull).

12x50 on 20" rest (each one gets faster) Then swim a 600, swimming the 2nd 300 faster then the first 300. Next is 6x50 kick on 15" rest. Then swim 2x300 on 30" rest. #1 is pace, #2 is as fast as you can.

CD: 200

  • 2h 41m 39s
  • 43.45 miles
  • 16.13 Mi/hr

Wow. Long workout day.  Almost 4 hours of training.  Interestingly enough, I'm not that wasted.  Thought it would kill me, but it didn't.  How's that for a good sign.

So, the second 300 I did at the end of the workout, the fast one?  Did it in 5:15!  And that was at the end of the workout.  Felt pretty good with myself.  

I went further than I was really supposed to on the bike but I'm trying to make up a little from missing last Monday.  Now I only have to make up another 15-20 minutes on my spin tomorrow and all I will have missed this week is a 1 hour run.  I'll take it.  

It was such a lovely ride today.  Weather perfect.  Ride perfect.  Makes you love life. 

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9.5 Overall Workout: 4
  • Massage
  • 1h 00m

Focused on left side of back and shoulders.

Ok, so first and foremost, why in the world have I waited this long to get a massage.  January was my last.  I have got to start getting them more often.  My left side of my back and shoulders were brutal.  Just brutal.  She worked and worked and worked.  God love her.  She gave me an earful afterwards too that I need to get in more often.   Man does it feel good now.  Think I'm going to try to start scheduling them every 3-4 weeks.  I need to. 

Secondly, how cool is it that you can log massages!  Love it.  Just love it.

Well, I haven't quite decided yet if I'm going to do my run from yesterday, or not.  Probably not.  Going to let this wonderfully relaxing massage just carry me through till tomorrow's workout.

Happy Friday everyone.

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9
  • 59m 16s
  • 2194.56 meters
  • 02m 42s /100 meters

WU: 400
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!!!!!!



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.  :)

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 7 Overall Workout: 3
  • 1h 16m 23s
  • 21.89 miles
  • 17.19 Mi/hr

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

  • Core Training
  • 07m

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.

  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9
  • 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

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