Silver Spring,MD 
Bike
  • 50m 21s
  • 12.34 miles
  • 14.71 Mi/hr
Sport
  • Massage
  • 1h 00m

With Chere. I needed that.

Grrr........ not a good day. Workout..... fine. Rest of the day has already started out crappy and is only going to get worse.

  • Health data: Sleep: 4 Stress: 2 Soreness: 4 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 37m 05s
  • 3.47 miles
  • 10m 41s /Mi
Swim
  • 39m 47s
  • 1600.20 meters
  • 02m 29s /100 meters

Pacing
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

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3
Bike
  • 50m 31s
  • 12.23 miles
  • 14.53 Mi/hr

Trainer
Efficiency
30
Easy spin for 30 minutes in small chain ring. No HRM, but keep the effort very easy.

Sport
  • Yard Work
  • 1h 10m
Recovery ride and ride back from the car shop.  Dropped it off to get an oil change.  Working on race report now.

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 10.5 Overall Workout: 4
Bike
  • 1h 14m 45s
  • 24.85 miles
  • 19.95 Mi/hr
Run
  • 55m 31s
  • 6.20 miles
  • 08m 57s /Mi
Swim
  • 29m 26s
  • 1499.98 meters
  • 01m 57s /100 meters
Race Report is up!

  • Health data: Sleep: 5 Stress: 5 Soreness: 5 Fatigue: 5 Hours slept: 5 Overall Workout: 5
Swim
  • 19m 41s
  • 914.40 meters
  • 02m 09s /100 meters

Speed
Speed/Taper
20
1000
Easy open water swim - throw in 6 x 100 sprints - practice spotting!

Bike
  • 20m 20s
  • 5.27 miles
  • 15.55 Mi/hr

Pre Race Prep
Olympic Prep
20
Warm up for 10' , make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.

Run
  • 20m 01s
  • 2.11 miles
  • 09m 29s /Mi

Pre Race Prep
Olympic Prep
20
Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.

Easy day getting ready for tomorrow.

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

Chicago Accenture International Distance Triathlon Bib # 6235 

Recovery day.  And only two more wake up's till the big race.

Nothing fancy to talk about today.  Probably cause I'm in Taper Hell.  Never thought it would happen to me, but this week has been all kinds of funky. 

Reduced volume has made me feel weird.  I've been doing stupid stuff all week (like forgetting my watch both times I went to the pool this week so I had to borrow the wifey's watch).  Just over all stupid stuff like that, and flying off the handle at a stupid post (Sorry Ryan) that was meant to be a joke.  I guess it is a good thing I'm getting it out of the way now, and not on Sunday.

So I'm bumping up to Oly distance.  Two goals are to finish and to do it under 3:00.  I'm really not racing it, like I would a Sprint, because it is my first at this distance and I don't know exactly what to expect.  I know my body can take it.  That's not what I'm worried about.  I've been going over the mental part of it all week.  AND the nutrition part of it.  THAT is new for me.

Nutrition in a race is a new concept.  At least to the level that one has to keep in mind for an Oly race.  Sprint, meh, eat some breakfast, maybe pop a GU before the start, and if you really feel like it, one on the bike.  And just stay hydrated and hold on for dear life.  Oly is different.  Exertion time is double.  So it will be breakfast early, a GU about 10-15 before the start of the swim, a GU early in the bike, and possibly at the end, and then rely on the hydration stations on the run. 

Oh, and this 10k will be a PR cause I've never raced a 10k ever!  Heh.  Yeah.  This is gonna be fun. 

I'm really not that nervous.  I doubt I will do this distance again.  I just like the Sprints.  I love pouring everything into 60-75 minutes of hell.  Red lining the HR.  Pushing my body to the limit over that short time frame.  It fits me.  At lest I think it does.

So, as you can see, even this post is (taper madness) rambling.  Heh.  Well, be thinking of me on Sunday morning as I participate in the Worlds Largest Triathlon, the Chicago Accenture Olympic Distance Triathlon.

Have a great weekend folks.

  • Calories: 1860 From fat:623.23 (69.15g, 33.51%), From Carbs:871.22 (217.48g, 46.84%), Protein:365.55 (91.25g, 19.65%)
  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8.5
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

crowny2's Training Log


 August 2008 
SunMonTueWedThuFriSat
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31      
 
Time
Distance
Time
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