Silver Spring,MD 
Bike
  • 1h 10m 38s
  • 19.97 miles
  • 16.96 Mi/hr

Bike Hill Repeats
Strength
70
WU: 15'
MS: Then 10x2' 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'

I wish there were some hills around here so I could do them instead of Grind, which is what I had to do instead.  Oh well.  Still a decent workout.  Not great.  Just decent.

  • Health data: Sleep: 4 Stress: 4 Soreness: 5 Fatigue: 3 Hours slept: 9 Overall Workout: 3
Swim
  • -----
  • 2011.68 meters
  • -----

Pacing
LT
50
2200
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

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

Raise LT
Race Specific
50
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
Bike
  • 36m 05s
  • 8.31 miles
  • 13.82 Mi/hr

Bike Base
Endurance
30
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
Bike
  • 2h 07m 15s
  • 32.87 miles
  • 15.50 Mi/hr

Bike Base
Endurance
130
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

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

Run First
Endurance
75
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
Swim
  • 14m 18s
  • 749.95 meters
  • 01m 54s /100 meters
Bike
  • 34m 50s
  • 12.40 miles
  • 21.36 Mi/hr
Run
  • 24m 29s
  • 3.10 miles
  • 07m 54s /Mi

  • Health data: Sleep: 2 Stress: 4 Soreness: 5 Fatigue: 4 Hours slept: 7 Overall Workout: 5
Swim
  • 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
Sport
  • 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

crowny2's Training Log


 July 2008 
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Time
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