The following equipment is nearing replacement:
Silver Spring,MD 
Bike
  • 1h 25m 37s
  • 25.84 miles
  • 18.11 Mi/hr

WU: 10'
MS: 5x5' w/ 90" RI,
#1 End at middle Zone 3
#2 End at upper Zone 3
#3 End at lower Zone 4
#4 End at upper Zone 4
#5 Build to Zone 5a in first 45s and hold.
Repeat w/ 15' of Zone 1-2 riding in between sets.
CD: 5'

The ride was going good till I got a pinch flat with a 1/2 mile to go from the house.  Had to walk home.  Cut the workout about 5-10 minutes short.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Overall Workout: 4
Run
  • 47m
  • 4.61 miles
  • 10m 12s /Mi

WU: 10'
MS: Then 8x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'

First time on the local track.  Going to do more of these.  Even if it is hot.  If I have sprints or something, I'm going to the track.  Felt so good on the tootsies.  :)

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 8.5 Overall Workout: 4
Swim
  • 1h 01m 38s
  • 2850.00 meters
  • 02m 10s /100 meters

WU: 2x( 150 pull for form, 150 swim easy, 100 kick)
MS: 8 x 100 descending times (20?)
1 - 1:54
2 - 1:55
3 - 1:47
4 - 1:42
5 - 1:38
6 - 1:37
7 - 1:35
8 - 1:39
50 kick easy.
8 x 100 descending times (30?)
1 - 1:59
2 - 1:55
3 - 1:46
4 - 1:44
5 - 1:43
6 - 1:40
7 - 1:39
8 - 1:42
CD: 2x (100 kick easy, 100 pull easy)

Bike
  • 59m 39s
  • 15.89 miles
  • 15.98 Mi/hr

Stay with a smooth pedaling stroke and keep your HR aerobic!

Go to the Ortho today to see about the shoulder.

Update: Well, I get to start off with PT.  He said if the pain is too much he can give me a cortizone shot to help.  After 6 weeks of PT, he wants to see me back.  If the pain hasn't gone away and I'm still having issues, then we will have the surgery discussion.  We looked through the MRI films together and he showed me the calcium deposits.  One of them is HUGE! he also showed where there is some swelling in the shoulder.  He thinks that the scapular muscles aren't strong enough so when the deltoid and trapezius muscles engage that it is causing pinching in the rotator cuff and that is where the swelling is happening and the pain is occuring.  So I guess I will see what happens at PT.  At least I can go to the Gym I go to for swimming.  It is part of a hospital.

 

That Swim Kicked AZZ!

  • Health data: Hours slept: 7
Bike
  • 2h 59m 27s
  • 50.86 miles
  • 17.01 Mi/hr

3:00 ride.
First 1:00 is easy at Zone 2 pace. Then ride 20' at Olympic pace, 10' at Sprint pace then 15 easy.

Then repeat - 20' Olympic pace, 10' sprint pace, 15 easy.

Last 30' are easy - 90 rpms, small chain ring. Go right into the run brick.

Run
  • 36m 31s
  • 3.73 miles
  • 09m 47s /Mi

Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for 25 minutes.

Bike was awesome.  Run sucked.  Not because it was hard, but because I am a wuss.  There is something in my head that keeps me backing off.  There is no reason AT ALL why I pulled up and took it easy.  I'm not happy with myself.  I've got to get a handle on this.  Swim, no problem.  Bike, getting much better.  Run, I'm letting my head get in the way.  Grrr...

  • Health data: Sleep: 5 Stress: 5 Soreness: 3 Fatigue: 1 Hours slept: 9 Overall Workout: 2
Bike
  • 2h 00m 58s
  • 31.23 miles
  • 15.49 Mi/hr

2:00 ride on a flat to rolling course. Keep HR in Zone 1-2.

Run
  • 45m 02s
  • 4.56 miles
  • 09m 53s /Mi

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes for 15 seconds. Goal is 22 or higher.

Sport
  • Yard Work
  • 1h 00m

That felt good.  But dayum it was hot.  And humid.  I was dripping wet when I got done.  Still it was a good workout.  Making me look forward to tomorrow's brick.  It should be epic. 

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 2 Hours slept: 8.5 Overall Workout: 3
Swim
  • 44m 09s
  • 2011.68 meters
  • 02m 12s /100 meters

WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace + 3". Your rest is 15".
CD: 300 easy.

Run
  • 1h 26m 40s
  • 8.00 miles
  • 10m 50s /Mi

Run 90' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 except for 5 x 2' bursts in middle of run at around 10K pace, take at least 2' between each burst and try to return to original pace.

Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.

There is still something wrong going on with my shoes.  The toes on my right foot still hurt.  At least today it was well into the run.  At mile 6-7 versus in the past when it has been as early as mile 4.  I'm going to need to figure this out and soon.

The swim felt good though. 

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 2 RHR: 6 Overall Workout: 4

crowny2's Training Log


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