Silver Spring,MD 
Swim
  • 28m 19s
  • 1280.16 meters
  • 02m 13s /100 meters

WU: 300 & 6x50 on 10" rest.
MS: 6x100 on 20" rest.
CD: 200.

Bike
  • 57m 07s
  • 15.84 miles
  • 16.64 Mi/hr

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

Sport
  • Physical Therapy
  • 45m

Swim
  • 35m 20s
  • 1600.00 meters
  • 02m 13s /100 meters

OWS with Beth

Beth went straight through today.  There was actually a current pulling us out.  Timing still not the best but she is improving.  Doubt we will be able to get out there again till the week of the race.  Then I'll work on her speed.  She will have to keep up with me.  I'm super proud of her though.  She did great today.  :)

Bike
  • 1h 49m 38s
  • 31.20 miles
  • 17.08 Mi/hr

First 30' is easy at Zone 2 pace.

Then ride 10' at Olympic pace, 5' at Sprint pace, then 10' easy.

Then repeat - 10' Olympic pace, 5' sprint pace, 10' easy.

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

Run
  • 30m 01s
  • 3.57 miles
  • 08m 25s /Mi

Run 30' on a flat to rolling hill course. First 5' and last 5' hard (just below LT) - middle 20' easy (Zone 1-2). High turnover, don't overstride.

Probably the last high tempo brick before next weekend.  I'm comin' fo ya 2goggs.  :)

 

ETA: added on Monday.  So I didn't realize just how dehydrated I was on Saturday till later that night.  We went to the Sox game and I didn't "go" till the 7th inning.  it was the first time all day since I got home.  And it was pretty dark yellow.  And I had been drinking water ALL friggen day.  Just another reminder that I need to keep an eye on the water intake on super hot days like this.

Bike
  • 1h 20m 04s
  • 23.09 miles
  • 17.30 Mi/hr

10' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. 10' cool down.

Run
  • 45m 01s
  • 4.92 miles
  • 09m 09s /Mi

Breakthrough: Surges.
WU: 10'
MS: On a 10k course run 2 minutes (recover for 1 minute), 1 minute (recover 30 seconds), 30 seconds (recover 30 seconds) at ~5k pace. Repeat for entire course. Cool down. 10k time?

What a fun run.  :)

crowny2's Training Log


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