Silver Spring,MD 
  • -----
  • 2011.68 meters
  • -----

WU: 400
MS: 10x50, sprint first 1/2 lap, on 15s rest. 10x100 on 20s rest. First 25 is hard, then 75 cruise.
CD: 300 easy

  • 50m 01s
  • 5.53 miles
  • 09m 02s /Mi

Raise LT
Race Specific
WU: 10'
MS: 4x5' at LT w/3' recovery.
CD: 10'

Did the run this morning and will swim after work.

I really like this run workout. Love doing that pace work. Continues to remind me what it feels like to be at that pace so I'm ready for race day. Yeah, I know. That's what it is designed to do. Guess that is why I like it so much. Can't wait to actually down load the data tonight to see what the individual times were like.

  • Health data: Sleep: 2 Stress: 4 Soreness: 5 Fatigue: 3 Hours slept: 7.5
  • 36m 05s
  • 8.31 miles
  • 13.82 Mi/hr

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

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 2 Hours slept: 9 Overall Workout: 4
  • 2h 07m 15s
  • 32.87 miles
  • 15.50 Mi/hr

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

  • 1h 15m 01s
  • 7.34 miles
  • 10m 13s /Mi

Run First
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.

Wow that was a hard workout.  No.  Check that.  Not hard.  Draining.  I think that is one of the longest bricks I've ever done.  Almost 3.5 hours of exercise.  I've now gotten a 2 hour hap in (naps are sooooo under rated) and I'm still tired.  

Also waiting for HFP to finally post the results from yesterday so I can finish the RR from yesterday and put the workout in.  Sure is taking them a while.  Probably waiting for the HIM to finish and then will put all the results up at once.   

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 8.5 Overall Workout: 3
  • 14m 18s
  • 749.95 meters
  • 01m 54s /100 meters
  • 34m 50s
  • 12.40 miles
  • 21.36 Mi/hr
  • 24m 29s
  • 3.10 miles
  • 07m 54s /Mi

  • Health data: Sleep: 2 Stress: 4 Soreness: 5 Fatigue: 4 Hours slept: 7 Overall Workout: 5
  • 18m 11s
  • 731.52 meters
  • 02m 29s /100 meters

Guess on the distance. Dang that water is cold.

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

According to my plan, I'm supposed to run and swim today. But since I'm racing on Saturday, I'm treating today as a recovery day and going to swim tomorrow, in Racine, and maybe a little jog. Maybe.

And frankly, even if I wasn't racing on Saturday, I have a feeling I would be changing my workouts around anyway. I'm beat. Absolutely exhausted. Two straight days of fairly intense workouts have taken it out of me.

So tonight, I mow the law and pack. That's it. Can you log packing? ;)


  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 2 Hours slept: 8
  • 1h 27m 20s
  • 24.17 miles
  • 16.61 Mi/hr

Big Gear
WU: 15'
MS: 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. Start out sitting and pedal very hard getting up to race speed, once you hit 30', STAND UP and REALLY push hard on the sprint for another 30'. This will hurt. A lot. It's supposed too!
CD: 15'

I'll do the ride tonight after work. Skipped the weights this morning because I'm so tired. I loved those workouts yesterday, but mercy did they take it out of me. I was the walking dead last night. I think, too, I'm going to take tomorrow as my recovery day, and do a light OWS on Friday in Racine to get ready for the SoR. Kind of a mini-taper.

Funny thing about this upcoming race. I'm totally looking forward to it, but I don't have the same nervous anticipation I've had for races in the past. Actually, that kind of nervous energy seems to be less and less before each race. Don't get me wrong, I still love to race. I train to race. It is the competitor in me. Maybe it is because I'm getting more used to the pre-race routine. I'm actually in a routine, and so now it is not so much nervous energy, but anticipatory energy and focusing on what i have to do to get the job done.




Tough ride but I liked it.   

  • Health data: Sleep: 2 Stress: 4 Soreness: 4 Fatigue: 2 Hours slept: 7.5

crowny2's Training Log

 July 2008 
   1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31  
  • July's totals
  • June's totals
  • 2020 totals
  • 2019 totals