The following equipment is nearing replacement:
Silver Spring,MD 
Swim
  • 45m
  • 1737.36 meters
  • -----

WU: 200 easy swim.
MS: 10 x 50 (30�). The 10 are done as drill for 25yds/swim for 25yds
#1: FTD/swim
#2: Right arm/swim
#3: Left arm/swim
#4: Catch up/swim
#5: Anchor/swim
Repeat 1-5 again.
The key to the next set is swimming all the 50s at the SAME EXACT PACE.
Next 5x50 are on 20" RI
Next 5x50 are on 15" RI
Next 5x50 are on 10" RI
Next 5x50 are on 5" RI
CD: Swim an easy 200 cool down

Run
  • 40m 01s
  • 4.51 miles
  • 08m 52s /Mi

WU: 10'. WU includes 4x20" strides.
MS: Then 20' tempo run at LT or 5k could be substituted.
CD: 10'
Stretch when done and add in Core 1, 2 or 3.

Did yesterday's run this morning.  Going to try to hit the swim tonight.  HRM dead.  Hope it just needs a new battery.

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

crowny2's Training Log


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