Silver Spring,MD 
  • 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
  • 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
  • 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.


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
  • 59m 47s
  • 2194.56 meters
  • 02m 43s /100 meters

WU: 400
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
  • 24m 28s
  • 3.10 miles
  • 07m 53s /Mi
  • 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. ;)

crowny2's Training Log

 July 2008 
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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  
  • August's totals
  • July's totals
  • 2021 totals
  • 2020 totals