Silver Spring,MD 
  • 31m 58s
  • 7.29 miles
  • 13.68 Mi/hr

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

  • 30m

Period PE
Sets 2-3
Reps 8-15
Speed Fast
Recovery 3-5
AND Core #1, 2, and 3
AND Personal Weakeness (stretch)

Time 75

Did the Strength at lunch and will do the ride after work.

Nice weekend. Fun watching Jay at the Criterium yesterday. Beth turned to me and said "Why aren't you doing this?" I love that woman. She loves to watch me compete and this stuff is so much more spectator friendly than Tri's. I won't give up tri's but I will definitely think about doing these next year. I'll go check out the Tuesday night races too to see what those are like.



DOH!!!!  I joined the club!!  Yep, I forgot to unclip.  In front of a car.  I'm such a dolt.  But definitely worth laughing about.  Just a little scrape above my knee.  I seriously was spacing out.  HA!  Fortunately, it was just a lazy ride.  Guess my mind was being lazy too.  Now I've got to clean up and go get some food.  Me Hungry! 

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 8
  • 59m 33s
  • 19.56 miles
  • 19.71 Mi/hr

Race Specific Prep
After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. Go right into the run brick.

  • 30m 01s
  • 3.59 miles
  • 08m 22s /Mi

Race Day Specific
Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 10-12 minutes.

Huh.  Well, I guess I need to push it some more on the run.  Thought I was doing pretty well, but I didn't even make it into Z4!  And I thought I was going quite well.  The bike portion was great, so that is good.  Just under 21mph average for the last 45 minutes.  I'll take that.  But only 7:46/mile on the run.  Need to push that more.  Hmmmmm...... well, something to think about before this coming weekend. 

  • Health data: Sleep: 5 Stress: 5 Soreness: 5 Fatigue: 5 Hours slept: 8.5 Overall Workout: 4

Recovery day.

Going to be a busy weekend.  Going to a Fire match tonight and then going to watch Jay tomorrow at the Criterium.   

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9
  • 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

crowny2's Training Log

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