The following equipment is nearing replacement:
Silver Spring,MD 
Swim
  • 28m 14s
  • 1280.16 meters
  • 02m 13s /100 meters

Speed
30
1400
WU: 300 & 6x50 on 10" rest
MS: 6x100 on 20" rest
CD: 200

Skipped the bike today.  Not too worried.  Nothing major.  Especially since this is a taper week.

Swam tonight with Beth.  Felt good to get back in the pool since it has been closed for the last week.  Stroke is feeling so good lately.  Did each of the 50's in 0:49 and did each of the 100's in 1:42-1:43. 

Then we went for sushi!!!  New place and it was awesome.  I had the Sushi Boat for 1.  1 California roll, 8 sashimi and 8 nagiri.  Oh.   My.   God.   It was so good.  So fresh.  So clean.  So pretty.  And sooooo gone in my tummy.  Yeah me!  :)

 

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 3
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

crowny2's Training Log


 August 2008 
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Time
Distance
Time
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