The following equipment is nearing replacement:
Silver Spring,MD 
Swim
  • 30m 58s
  • 1371.60 meters
  • 02m 15s /100 meters

LT
40
2200
WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace + 3". Your rest is 15". (Only did 6)
CD: 300 easy (only did 200)

Run
  • 25m 10s
  • 2.68 miles
  • 09m 23s /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.

Great googly moogly that sucked. I mean really. That was horrible. Went to swim this morning. Warm up felt..... ok. By the last of the 6x50, I had a feeling something wasn't right. It came out quickly on the 100's. I was to keep them at 1:45 pace. Done that tons of times before. Not today.

First one was right at 1:45 but I felt slow. Second one was at 1:46. So I lengthened the stroke a bit (felt short). 1:47. WTF. By the time I got to the 6th 100, I hit 1:52. ALRIGHT. THAT'S IT. Pulled the plug, did a quick 200 cool down and got out of the pool.

I felt heavy. Arms felt thick and slow. Have a feeling it was due to both having the massage last night AND eating super late (after 8). I had a feeling that it is more the food than the massage. Either way. Bad workout.

I'll do the run tonight and then have tomorrow as a recovery day.

I hope work is better cause if it isn't, this is going to be a loooooooong day.

 

-----------------4:45 PM--------------

Yep, long day. Should have known it was going to be one of these days. Going to be a fun run tonight. Like running mad. Usually a good workout. I'll just need to make certain I don't over do it.

Beth will be late. Work crap. Too long to go into. Suffice it to say, she is not happy with the situation right now. Ugh. What a week. Glad tomorrow is Friday. And a 3 day weekend of relaxation. I need it. Badly!

 

---------------------6:15 PM--------------------

Well, the run was ok.   Now I'm just waiting for Beth to get home. 

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 7.5 Overall Workout: 1
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

crowny2's Training Log


 August 2008 
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