Silver Spring,MD 
Swim
  • 56m 55s
  • 2423.16 meters
  • 02m 21s /100 meters

WU: 400
MS:
4x75 on 20" rest - odds ones have middle 25 yds as drill (1,3) - the evens have the first/last 25 as drill.
8x200 as follows:
- #1, #5 - 150 cruise, 50 FAST!
- #2, #6 - 100 cruise, 100 FAST!
- #3, #7 - 50 cruise, 150 FAST!
- #4, #8 - 200 FAST! These are on 30" rest.
200 easy.
Swim 5x150 on 15" rest. Do these w/paddles.
CD: 200

Cut out the second set of 200's.

  • Health data: Sleep: 5 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 8 Overall Workout: 4
Bike
  • 52m 13s
  • 13.80 miles
  • 15.86 Mi/hr

WU: 10'
MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time.
90" right leg, then 90" left leg.
45" right, 45" left, vice versa 2x.
30" left, 30" right increase cadence each 5" to maximum.
20" right, 20" left for 2'
15" right, 15" left for 1'
10" right, 10" left, for 40"
5"right, 5" left for 20"
3-4 x 1' at max cadence, RI 1'
3-4 x 15" at max cadence to spinout, RI 45"
CD: 10'

Sport
  • Yoga
  • 1h 00m

  • Health data: Sleep: 3 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 6.5 Overall Workout: 4
Sport
  • Yard Work
  • 3h 00m

Mowed and edged the lawn. Spread the new dirt made out of the compost bin. Cleaned up some of the rocks left in the yard from the deck construction. Blew the deck off with the leaf blower.

  • Health data: Sleep: 5 Stress: 5 Soreness: 5 Fatigue: 4 Hours slept: 8
Bike
  • 2h 00m 36s
  • 32.74 miles
  • 16.29 Mi/hr

2-3.5 hour ride on a flat course. Keep HR in Zone 1-2. After 30' warm up, you will bring your cadence up to 100 rpms for 30", and do this every 3 minutes (so 30" at 100 rpms, then 2min30sec for recovery) - use the last 10-15' of your ride as cool down.

Wished I could have ridden farther but I had to get going down town.  Oh well.  Probably safe since I have been so sore all week. 

  • Health data: Sleep: 5 Stress: 5 Soreness: 5 Fatigue: 5 Hours slept: 9 Overall Workout: 4
Bike
  • 32m 51s
  • 7.79 miles
  • 14.23 Mi/hr
Easy ride I was supposed to do yesterday.  Did it with Beth.  I love riding with her.

  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 4 Hours slept: 7.5

Yeah I hear ya.  I hear ya. 

You probably don't hear it, but my whole body is giving me what for.  Yelling at me for taking so much time off.  Not smart.  Not at all.  And I'm paying for it. 

Couldn't wake up this morning to go for my ride so thought I would do it at lunch.  Forgot I have a lunch meeting so I might be able to fit it after work.  Maybe. 

*sigh* what have I done to myself. 

  • Health data: Sleep: 5 Stress: 4 Soreness: 2 Fatigue: 3 Hours slept: 8
Run
  • 36m 30s
  • 3.77 miles
  • 09m 41s /Mi

OPTIONAL RUN:
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.

Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.

This run can be 30'-90' long depending on fitness level.

Sport
  • Yard Work
  • 1h 10m
Yeah.  I hurt.  Not tons, but I definitely hurt.  My own fault for taking off so much time.  But it felt good to run this morning.  I'll bike tomorrow morning.  Probably skip the swim since I'm going to the Fire v. Galaxy game tomorrow night.  

  • Health data: Sleep: 5 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 7.5 Overall Workout: 4

crowny2's Training Log


 September 2008 
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