Silver Spring,MD 
  • 1h 01m 10s
  • 16.90 miles
  • 16.58 Mi/hr

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

  • 16m 15s
  • 1.75 miles
  • 09m 17s /Mi

Run Base
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.

  • 33m 06s
  • 1188.72 meters
  • -----

Form Swim
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

  • 1h 00m 23s
  • 18.55 miles
  • 18.43 Mi/hr

Bike LT Test
Assess Fitness
BT: Long warm-up of at least 15 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor and record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 15 minutes.

  • 10m 50s
  • 1.23 miles
  • 08m 49s /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! Stretch when done and add in Core 1, 2 or 3.

Recovery day today.  And going to be sooper busy.  Leaving for the festering swampland that is New Orleans in the summer, tomorrow afternoon.  Be back home on Tuesday.  Tons to do before I leave.

  1. Mow the law tonight.  If it doesn't rain, that is.
  2. Do my LTHR bike test tomorrow morning.
  3. Pack.
  4. Figure out how I'm going to do some of my workouts while in NO.
  5. Finish up a handful of proposals before I split.

And those are just the things I can remember.  I also get to meet my new boss this morning.  Just found out about her a few days ago.  Change is a good thing and it sounds as if this is going to be quite good.

Have a great weekend friends and if I don't log until Tueday, train and race safe!

  • Health data: Sleep: 5 Stress: 4 Soreness: 5 Fatigue: 4 Hours slept: 8
  • 37m 16s
  • 1645.92 meters
  • 02m 16s /100 meters

WU: 600
MS: 600 pull w/paddles. 12x50 on 20" rest. Swim easy and focus on form. Do the 50s as bi-lateral breathing if this is a weakness.

  • 31m 21s
  • 8.36 miles
  • 16.00 Mi/hr

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

I'll do the ride tonight.


Easy ride.  And recovery day tomorrow. 

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 9.5 Overall Workout: 4
  • 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

crowny2's Training Log

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