The following equipment is nearing replacement:
Silver Spring,MD 
Swim
  • 24m 10s
  • 1143.00 meters
  • -----

Speed
20
1200
WU: 300 & 6x50 on 10" rest
MS: 4x100 on 20" rest
CD: 200

Bike
  • 30m 08s
  • 7.98 miles
  • 15.89 Mi/hr

Bike Base
Endurance
30
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

I think I'm going through true Taper Madness. 

  • Calories: 2325 From fat:760.96 (84.75g, 32.73%), From Carbs:1230.3 (308.32g, 52.92%), Protein:333.74 (83.64g, 14.35%)
  • Health data: Sleep: 5 Stress: 4 Soreness: 5 Fatigue: 4 Hours slept: 8.5 Overall Workout: 4
Run
  • 27m 32s
  • 2.73 miles
  • 10m 05s /Mi

Run Speed
Speed/Efficiency
20
20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Decided today that I'm going to try to make an effort to keep track of what I'm eating. Not for the weight loss but for the energy input. If I truly want to try to make the step up to the next level, nutrition will have to be a part of it. And not just race nutrition, but daily nutrition.

And I'm also going to give a good long hard think in the off season about getting a coach for the 2009 season. We shall see.

  • Calories: 1222 From fat:500.54 (55.76g, 40.96%), From Carbs:414.69 (103.93g, 33.94%), Protein:306.77 (76.89g, 25.1%)
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 RHR: 8 Overall Workout: 4
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

crowny2's Training Log


 August 2008 
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Time
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