Silver Spring,MD 
Run
  • 20m 12s
  • 2.17 miles
  • 09m 19s /Mi

Run Base
Endurance
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.

Sport
  • Yoga
  • 1h 00m

Race report is up.

 

I've got the day off and I'm going to enjoy it. 

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 3
Swim
  • 14m 19s
  • 749.81 meters
  • 01m 55s /100 meters
Bike
  • 36m 35s
  • 12.43 miles
  • 20.39 Mi/hr
Run
  • 23m 42s
  • 3.10 miles
  • 07m 39s /Mi

Bike
  • 38m 51s
  • 9.64 miles
  • 14.89 Mi/hr

Easy Z1 ride to loosen the legs up for tomorrow.

  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10
Sport
  • Yard Work
  • 50m

Mowed the lawn.

Two days to race day. Recovery day. Going to take it a bit easier tomorrow than what it says I'm supposed to do. Mainly because I can't get in a pool and I don't want to blow my legs out doing a LT run the day before a race. Probably only do a short ride and an easy jog in the morning.

No reflections today. Unfortunately, I'm swamped at work.

Have a great weekend everyone. :)

  • Health data: Sleep: 3 Stress: 2 Soreness: 4 Fatigue: 2 Hours slept: 7.5
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

crowny2's Training Log


 August 2008 
SunMonTueWedThuFriSat
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31      
 
Time
Distance
Time
  • July's totals
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  • 2020 totals
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