Silver Spring,MD 
  • 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
  • 1h 00m 10s
  • 16.82 miles
  • 16.77 Mi/hr

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

  • 36m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45
Way too much on the squats.

Will bike tonight after work.


18mph wind on the ride.  Oof.  BUT, the good news is that I think my GI issues are done.  At least it feels that way. 

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Sick: 2 Hours slept: 8
  • 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

crowny2's Training Log

 July 2008 
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