Silver Spring,MD 
Run
  • 20m 32s
  • 2.11 miles
  • 09m 44s /Mi

  • Health data: Sleep: 4 Stress: 4 Soreness: 5 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3
Swim
  • 1h 02m 47s
  • 2743.20 meters
  • 02m 17s /100 meters

Form Swim
Speed/Endurance
65
3600
WU: 500
MS:
3x100 on 20" rest - build each 25 to go faster.
3x100 on 25" rest
5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
200 easy
6x100 w/paddles on 20" rest. Make each one faster again with #6 being faster then #3.
CD: 200

  • Health data: Sleep: 4 Stress: 4 Soreness: 5 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Recovery day.  Couldn't have been at a better time.  I need it. 

Have a good Holiday weekend everyone.

  • Health data: Sleep: 4 Stress: 2 Soreness: 4 Fatigue: 4 Hours slept: 8
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

crowny2's Training Log


 August 2008 
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31      
 
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