Silver Spring,MD 
  • 55m 04s
  • 5.48 miles
  • 10m 03s /Mi

Run TT
Assess Fitness
After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.


Note to self.  Do runs in the morning till you become acclimated to the heat and humidity.

This was my worst run this year.  It was horrible.  I pulled the plug after 10 minutes into the 20 minute LTHR portion.  My legs weren't turning over at all.  I couldn't get any speed going.  I couldn't HTFU because I wasn't in pain, I literally couldn't get the legs going.  I dug deep and nothing happened.  So after that 10 minutes, I quit.  Walked for 5 minutes to recover and then slowly jogged the rest of the way home.  

I was soaked when I got home.  Just drenched. 

Good learning lesson.  Oh well.  I'll probably keep the LTHR numbers from the one I did a month ago because this one was so bad.  15-20 degrees warmer and lots more humidity than the last one.   

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 1
  • 57m 13s
  • 2560.32 meters
  • 02m 14s /100 meters

Assess Fitness
WU: 500 warm up. 8 x 50 on 15 sec rest.

MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.

CD: 200 - Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

Great swim.

First and foremost, knocked another 2 seconds off my /100 time to 1:49. Did the first 500 in 9:03 and the second in 9:10. Hoping to do better on the second 500 but oh well.

Tomorrow's LTHR run should be interesting.

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 8 Overall Workout: 3
  • 45m 45s
  • 4.79 miles
  • 09m 33s /Mi


Lovely three day weekend. Learned an interesting lesson this weekend. I'm becoming a light weight when it comes to drinking. Seriously. Losing this weight has made me a total light weight. I get tipsy way too easy now. Going to seriously re-adjust my thought processes when I drink. I guess that is a good thing, in some ways. Cheap drunk and all. ;)

But made for a rough morning this morning. Was supposed to get up and lift. Well, going on about 5 hours of sleep and way too much beer watching the ball game last night made me mega tired this morning. Also still super bloated. Guess that is why I don't drink beer much anymore.

So I thought I would do it at lunch time. The day got away from me and I won't be able to get out at lunch, so no strength training for me today. Oh well. I'll do a nice little 45 minute run tonight.

  • Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 2 Hours slept: 6
  • 1h 48m 27s
  • 24.33 miles
  • 13.46 Mi/hr

12th anniversary today.  Can't believe it has been that long.  But it is a good thing.  So much has happened to us in those 12 years.  All of it good. 

So we woke up late (7:30) and went up North to find a trail to ride.  Found one.  Won't be doing it again.  Way to windy and waaaay too many people walking on it.  BUT, it was perfect for Beth.  Even though she didn't like it either.  But it was great for her.  She continued to build up her confidence.  Clipped in and out without any issue, hit the hills (small though they were) without any issue.  And we did the return trip 1mph faster than going out.  Granted, it was still slow, but perfect for her.  Want to get her confidence continued to improve.

Flip flopping my workouts to do tomorrow's today and today's tomorrow.  

Going to be a tough week.  LTHR tests this week. 

  • Health data: Sleep: 5 Stress: 4 Soreness: 5 Fatigue: 3 Hours slept: 10 Overall Workout: 4
  • 57m 36s
  • 2468.88 meters
  • 02m 20s /100 meters

Form Swim
WU: 300 (add in some drills) & 4x50 on 20" rest.
1x800 on 1:00 rest
2x400 on 30" rest
4x200 on 20" rest
CD: 200

Wonderful Day,

  • Health data: Sleep: 4 Stress: 5 Soreness: 3 Fatigue: 4 Hours slept: 10
Sport #1
  • Massage
  • 1h 00m
Sport #2
  • Yard Work
  • 1h 30m

Beth and I took the day off today.  This is our Anniversary weekend.  12 years.  So we took off today and went to get massages today.  I love massages. 

So now, we are just taking it easy.  She is actually taking a nap and I'm watching MASH.  *sigh*

I could get used to this.   

  • Health data: Sleep: 5 Stress: 4 Soreness: 5 Fatigue: 5 Hours slept: 10
  • 45m 02s
  • 4.52 miles
  • 09m 58s /Mi

Run Base
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.

  • 1h 05m 41s
  • 2560.32 meters
  • 02m 34s /100 meters

WU: 400
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

crowny2's Training Log

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