Silver Spring,MD 
Swim
  • 40m
  • 1645.92 meters
  • 02m 26s /100 meters

Distance and times are estimates.

Did a short 200-300 warm up before Tony got there.

Did the full 1500(?) after that.

Rough chop

OWS in Lake Michigan.  Mercy that chop was fun.  Not.

Bike
  • 41m 14s
  • 11.83 miles
  • 17.21 Mi/hr

Bike Hill Repeats
Strength
50
WU: 15'
MS: Then 4x2' 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'

No hills around so I did grinds instead.  Felt pretty good. 

  • Health data: Hours slept: 8.5
Bike #1
  • 20m 45s
  • 5.44 miles
  • -----

Commute to work. Day 2 Woot!

Bike #2
  • 20m 29s
  • 5.44 miles
  • 15.93 Mi/hr

Commute home

Run
  • 47m 01s
  • 5.22 miles
  • 09m 01s /Mi

Raise LT
Race Specific
50
10 minute warm-up, start out slowly and build to Zone 2, after 7 minutes do 4x30 second accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration.

Main set is 3 x 5 minutes at LT, #1 should have you ending your 5 minutes at just about mid-Zone 3. #2 should see you finishing right at Zone 4a. #3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.

After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes. Stretch when done and add in Core 1, 2 or 3.

Was supposed to run this morning. Could not fall asleep last night so bagged it and will do it tonight when I get home. Kind of a mini brick.

  • Health data: Sleep: 2 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 7
Bike #1
  • 21m 47s
  • 5.44 miles
  • 14.98 Mi/hr

Commute to work. Woot!

Bike #2
  • 19m 59s
  • 5.44 miles
  • 16.33 Mi/hr

And commute home.

So this week's weather is supposed to be beautiful, almost all week. So I'm going to try to ride to work every day this week except Thursday when I'm going downtown for an OWS. My pool is closed. Oh well.

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 8.5
Bike
  • 1h 43m
  • 19.25 miles
  • 11.21 Mi/hr

Recovery
Very Easy
45
Easy spin for 45 minutes in small chain ring. No HRM, but keep the effort very easy.

Stretched it into a very long easy (relatively) ride with Beth on the Fox River Valley Trail out West.  Only thing that maybe pushed my HR up (rode nakesd) was a mile long hill that had me all the way down in granny gear pedaling like a madman to get up it (averaged about 8 mph going up), but other than that, just an easy pedal day.  And Beth made it up too, her first time.  I'm so proud of her.  Wish that hill was closer to here.  I'd love to hit that bad boy on some repeats.

  • Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4
Bike
  • 1h 01m 08s
  • 17.11 miles
  • 16.79 Mi/hr

Bike Strength
Strength
60
60' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Run
  • 44m 55s
  • 5.33 miles
  • 08m 26s /Mi

Strength
Race Day Specific
45
Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 25-35 minutes.

This run felt really, really good.  I probably didn't push it quite as fast as I will in a 5k, but it is definitely a pace I can keep for a 10k.  I know I can.  It felt really, really good.  I'm getting excited for the coming races. 

  • Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 5
Swim
  • 39m 43s
  • 1600.20 meters
  • 02m 29s /100 meters

Speed
50
1750
WU: 300
MS:
5x50 (sprint 1st 25) - on 20" rest
4x:
- 2x50 Z3 (15" rest)
- 1x100 Z3 (60" rest)
- sprint a 50 Z5 (15" rest)
CD: 200

Nice little swim this morning.  Nothing special.  Other than that, it is Friday.

Wait, did I just say it is Friday.  IT IS!!  WOOT! 

That means Beth and I have a date tonight.  Sweet!!!  Date night it is.  Awesome.  And I think we are actually going to take it semi easy this weekend.  I don't think we have anywhere to go or anything to do.  Just workout and relax.  Love it.  Yeah me!  :)

crowny2's Training Log


 August 2008 
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Time
Distance
Time
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