Silver Spring,MD 
Run
  • 25m 11s
  • 3.08 miles
  • 08m 11s /Mi
Race data.  Not good.  Not good at all.  See race report for more info.

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 2 Sick: 4 Hours slept: 9 Overall Workout: 1
Bike
  • 1h 23m 34s
  • 19.89 miles
  • 14.28 Mi/hr

Good morning. What a lovely morning it is. So cool outside. Almost feels like Fall. Talk about weird weather.

Anway, thought I would do a quick little review of the year so far. Saw the "Half way point" thread in TriTalk and thought I would post some thoughts about the year to date.

First workout volume:

Swim 107,796 yards. Already more yardage than I did last year (think I finished up around 60k). On target to top 200,00 for the year. That would be about 120 miles, I think. Wow!

Bike 1107.36 miles. Almost hitting my mileage from last year. On target to hit about 2200, but I'm hoping that actually increases to closer to 3k. When the season ends, I will be doing the maintaining program and I think I will focus on the bike in the off season.

Run 273.07 miles. I think I finished last year with around 380, so I'm not too far away. Will easily hit 500 and hopefully get closer to 600.

Goals:

Well, I already have hit my sub 8:00/mile pace for running. Four times. Now I need to get that time down to 7:00. Easier said than done.

Have not yet hit the 20mph time yet. Even though I am well ahead of where I was last year at this time. I think I should be able to do it at SoR. Barring any issues. Then I'll move the goal to 21. ;)

I really didn't have any swim goals for the year. I'm thinking I might need to change that.

Other interesting facts:

I'm down to 173 lbs. So that brings the grand total weight loss, in the last 2 years, to 32 lbs. I haven't weighed this little since I was 21 and just graduating from college. It is a cool feeling to be back to college weight. I have ribs again. And I'm 2/3 of the way to a solid 6-pack.

Overall, I'm still having a blast. I love racing. I love training. I love being in shape. Frankly, I love my new lifestyle. Wouldn't change it for the world.

 

Oh, I'll be working out tonight. Picking up Beth at the airport and then the two of us are going to go for a nice little ride as I'm going to do the 5k tomorrow morning so I don't want to blow out my legs on the bike tonight. ;)

Have a safe and happy 4th everyone!

  • Health data: Sleep: 4 Stress: 4 Soreness: 5 Fatigue: 3 Hours slept: 7.5
Swim
  • 59m 47s
  • 2194.56 meters
  • 02m 43s /100 meters

Endurance
60
2400
WU: 400
MS:
8 * 25 ez/hard
8 * 100 on 1:00 rest - go thru the following set twice:
1.) 75ez - 25 fast
2.) 50ez - 50 fast
3.) 25ez - 75 fast
4.) 100 fast
200 loosen (easy swim)
6 * 100 pull on 1" rest
CD: 200

I'mmmmmm baaaaaaaaaack.

And boy am I glad.

Anyway, I'm so stoked about my swim today. During the two 100's I did during todays workout, I really pushed them. 1:29 on the first one and 1:33 on the second one. Now, there is no way on god's green earth i could keep that pace up for longer. At least not now. Still, it felt good. I'm pretty happy.

And after a bit of internal debate, I'm going to do the 5k Friday morning. So that will be 2 5k's in 5 days. Should be interesting.

  • Health data: Sleep: 3 Stress: 3 Soreness: 5 Fatigue: 2 Hours slept: 6 Overall Workout: 2
Run
  • 24m 28s
  • 3.10 miles
  • 07m 53s /Mi
Sport
  • Dancing
  • 6h 00m

Forgot to add this in. Was out dancing, in New Orleans, from 9pm till about 3am. Made for a very long and tiring Tuesday. ;)

Bike
  • 1h 01m 10s
  • 16.90 miles
  • 16.58 Mi/hr

Bike Base
Endurance
75
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

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

Run Base
Endurance
40
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.

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

Form Swim
Form
50
1700
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

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

Bike LT Test
Assess Fitness
60
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.

Run
  • 10m 50s
  • 1.23 miles
  • 08m 49s /Mi

Run Brick
Strength
20
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.

crowny2's Training Log


 July 2008 
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Time
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