Silver Spring,MD 
  • 37m 01s
  • 1645.92 meters
  • 02m 15s /100 meters

Form Swim
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.

  • 45m 30s
  • 12.75 miles
  • 16.81 Mi/hr

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

G*d D@mn sonafab!tch!!!! Seriously!!! UGH!

Ok, so I've been planing to go down town all week to do an OWS at Ohio Street Beach. And what happens. A friggen thunder and lightening storm rolls in JUST in time for the swim. SO. No swim. This is the second or third time in as many tries that this has happened. WTF!?!?!?! I just want to get some friggen practice in on the lake. Jebus!!!

Hrumph. So I'll do both workouts above tonight. After work. While Beth is getting her hair and nails done. Then I'll take tomorrow off.

Little frustrated with how workouts are NOT going this week. :(

--------------------11:00 AM------------------------------

WOW! What a shocker. So for those that remember, I have a very dear friend that has been going through a very tough year and a half. Army intelligence in Kosovo and Afghanistan. Returned to find a wife with an eating disorder and essentially bankrupt. They are now split. Broke his heart. He was thinking of joining the French Foreign Legion.

I sent an email to him a while ago and never heard back. So yesterday, I sent another. More light hearted. About a band he and I used to listen to when we were teen agers. HE RESPONDED! It is all I can do to keep it together. I'm just thankful he is safe. I can tell he is still having a tough time, but all I care about is that he responded. I hope that we can keep up the correspondance a little more. God I'm so glad he is ok.

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 8
  • 53m 58s
  • 15.85 miles
  • 17.62 Mi/hr

Bike Hill Repeats
WU: 15'
MS: 8x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'

Did grinds instead of hills with 1' rests.

Moved last nights bike to this morning. Went out to go and the front tire was a flat as a pancake so wasted time changing that. DOH! Anyway, got a nice little ride in this morning. Will be doing an OWS tonight. Probably with 2goggs and anyone else that shows up. I hope more people are there so that stuff can get watched and won't get stolen. But I won't be bringing anything that is too valuable anyway.

  • Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 7
  • 34m

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

Doh!  Totally forgot William is coming over tonight to talk about the DNA model with Beth.  This is going to make it very difficult to get my ride in tonight.  At least I got the weights in this morning.  I may be riding in the dark tonight. 

  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 3 Sick: 2 Hours slept: 7
  • 40m 01s
  • 4.44 miles
  • 09m 01s /Mi

WU: 10' includes 4x20" strides.
MS: Then 20' tempo run at LT or 5k could be substituted.
CD: 10' Stretch when done and add in Core 1, 2 or 3.

  • 48m 30s
  • 2011.68 meters
  • 02m 24s /100 meters

WU: 300 w/drills
20x50 Z4, on 20" rest
10x50 sprint first 25, easy 25 on 15" rest
300 Z3
CD: 100

Ran this morning. In the rain. It was actually quite nice. I was soaked to the core when I got home, but I really enjoyed it. Just thankful there was no thunder or lightening. I'll download the data after I do the swim tonight.

Mercy am I sore. I definitely over did it on the weights yesterday. Specifically the squat. I should know better. *sigh*.


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

Hmmm... well I looked at the data from my run this morning.  I came nowhere near my LT during the 20 minute run.  That is disappointing.  I felt like I was going fairly fast.  Huh.  I'll have to keep an eye on that.

The swim tonight was good.  Strong.  And tiring.  And I'm still sore.  Tomorrow's lifting is not going to be fun.   

  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 4 Sick: 1 Hours slept: 7.5 Overall Workout: 4
  • 1h 00m 10s
  • 16.82 miles
  • 16.77 Mi/hr

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

  • 36m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45
Way too much on the squats.

Will bike tonight after work.


18mph wind on the ride.  Oof.  BUT, the good news is that I think my GI issues are done.  At least it feels that way. 

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Sick: 2 Hours slept: 8
  • 59m 12s
  • 6.00 miles
  • 09m 52s /Mi

Run Base
Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

  • 31m 08s
  • 7.90 miles
  • 15.22 Mi/hr

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

I cut the 80 minute run short because I'm still not 100% yet.  Had some remnants of the GI issues remaining from yesterday.  That and I just didn't have any energy.  Probably because all my reserves left with the sickness I've been suffering through over the last 48 hours.  Feels like it is almost gone, thankfully. 

Back to hitting it hard again tomorrow.  2 weeks till the next race.   

  • Health data: Sleep: 5 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 9 Overall Workout: 2
No workouts today.  Serious food poisoning issues.  Hope to return tomorrow.

  • Health data: Sleep: 4 Stress: 2 Soreness: 3 Fatigue: 2 Sick: 4

crowny2's Training Log

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