The following equipment is nearing replacement:
Silver Spring,MD 
Swim
  • 35m 40s
  • 1371.60 meters
  • 02m 36s /100 meters

WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest �score?� (Ex: 43 strokes + 45� = 88).
MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10�) moderate. 4 x 50 kick (20�) moderate.
CD: 200 easy alternating 50 pull, 50 swim.

Bike
  • 45m
  • 12.65 miles
  • 16.87 Mi/hr

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

Actually did the ride on the stationary at the gym.  I hat that thing.  Can't wait to get the bike back.  Then again, the day I get it back I ship it off to Iowa.
 

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Overall Workout: 4
Sport
  • Yoga
  • 1h 00m

I really need to go to yoga more often.  That felt so good.

Run
  • 56m 01s
  • 5.37 miles
  • 10m 26s /Mi

Breakthrough: Cruise intervals.
WU: 10'.
MS: On a moderate hill (about 4-6% grade) run 3-4 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form!
CD: 10'

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

crowny2's Training Log


 July 2009 
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