The following equipment is nearing replacement:
Silver Spring,MD 
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.  :)

Run
  • 57m 42s
  • 5.74 miles
  • 10m 03s /Mi

WU: 10'
MS: Then 12x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'

Felt good.  Not as good as it probably should be at this time of year, but better than it probably could be considering how little speed work I've done in the last month or so. 

Swim
  • 45m 30s
  • 1920.24 meters
  • -----

WU: 500 swim easy. 8 x 50 done as 25 drill and 25 swim.
MS: 7 x 100 (20�) #1 is easy. Descending time for each interval. Rest 1-2 minutes.
3 x 100 (20�) each same pace as #7 of first set.
CD: 200 easy swim.

Bike
  • 59m 14s
  • 17.06 miles
  • 17.28 Mi/hr

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

Sport
  • Physical Therapy
  • 45m

So I swam after PT.  It was hard but good.  I'm really starting to see how I need to do some strength work starting in the off season.  I've known I need to do it, now I just need to make the time.

Sport
  • Physical Therapy
  • 20m

PT Homework

Bike
  • 1h 11m
  • 16.25 miles
  • 13.73 Mi/hr

Easy ride with Beth.  Found a way to make it a little harder for me while still going slow for her.  Keep it in a harder gear.  Helps buiid up some strength.  Good ride too. 

Swim
  • 34m 45s
  • 1600.00 meters
  • 02m 10s /100 meters

Mile OWS.

Bike
  • 29m 49s
  • 9.62 miles
  • 19.36 Mi/hr

After WU do 4 x 90 seconds at 85-90% effort but RPE).
(3 minute recoveries). Very easy cool down and stretch.

Run
  • 30m
  • 3.18 miles
  • 09m 26s /Mi

WU: 10'
MS: Then 4x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'

crowny2's Training Log


 August 2009 
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