• 1h 17m 30s
  • 3400.00 meters
  • 02m 17s /100 meters

300 wu
6x400 rp w/ :30
6x100 50 fast, 50 easy
100 cd

  • Walking
  • 45m

with Jojo in the hood. Gabbed the whole way. :)

Loooooong swim at LTF.  After a Looooooong morning/afternoon.  Very cranky.  Swam out my angries.  Wore the ipod and it was a life saver with the longer sets.  Decided to treat my self to the slide since it was open this afternoon after my swim. :)  Then I hit the bubble tub for a good stretch session. 

Walked in the evening with Jojo...we both needed to walk and gripe.  Good stuff. 

Tomorrow, busy day and ows in Lake Erie.  3rd long swim of the week...then just one more on Friday.   

  • Health data: Sleep: 4 Hours slept: 8.5
  • 50m
  • 1900.00 meters
  • 02m 38s /100 meters

200 wu
100,150k,200,250pull,300,250p,200,150,100k faster second half of ladder
50 1 arm drill

  • 56m 35s
  • 6.08 miles
  • 09m 19s /Mi

at Stony
15 wu z1 with 4x:30 strides
2x 1.5miles @tempo 5'easy

New coach on the pool deck.  Good to have a new set of eyes on me.  Christy had me do 1 arm drill and noted I took 2 more strokes on left side.  I am slipping in the water.  Again.  I am glad she gave me the reminder to finish on the left side and focus on my elbow drop/slipping.  Must not get lazy in the drink!

Ran at Stony post swim.  After a little fuel of course.  It was windy and cool and beautiful.  My hip was still ouchie, and the calf too.  Everything felt fine after warming up though.  I decided no more running on pancake flat.  I really don't want to feel like I did at Bayshore because I only ran flat and there were little rollers there.  Hit my hr zones for tempo, but paces were slower.  For now. :)

  • Health data: Sleep: 3 Sick: 2 Hours slept: 5.75
  • 1h 06m 23s
  • 3697.73 meters
  • 01m 48s /100 meters

ows at Tyla's place. Lots of stops to regroup. Really nice lake to swim

  • 50m 32s
  • 12.06 miles
  • 14.32 Mi/hr

easy peasy in the hood. Hip grumped again, very slightly.

  • Wakeboarding
  • 28m

in the hood with the pups and Dave

Awesome swim, followed by some lake time and lakehome improvement shopping, finished with a spin on Fiona in the hood (yes,I felt the hip again in the wind on this easy ride. Grrrrr!). We had a fab dinner made on the green egg, then a walk with the pups.  Last but not least, a glass of red and boobtube with the neighbor. :)

  • Health data: Sleep: 3 Sick: 2 Hours slept: 6
  • 1h 58m 13s
  • 35.69 miles
  • 18.12 Mi/hr

20 wu
30 90%ft, 5'ar
2x15 100 ft, 4'
rest 80%

  • 29m 13s
  • 3.12 miles
  • 09m 22s /Mi

brick run
5'z1, 10'z2,10'z3,5'z1

Piss Damn Hell.  The hip grumped from the first 5' on the bike.  Got through the first and second set, but when the muscle(or tendon or whatever is off) twinged the third time, I bagged trying to hold the higher power, and just rode back to my car.  Did the brick and it was fine.  Ran better than yesterday, but it was a shorter bike, and cooler.  So there you go. 

Taking the bike to be adjusted on Monday.  Back to orginal specs damn it.

  • Health data: Sleep: 2 Fatigue: 3 Sick: 3
  • 3h 29m 23s
  • 62.95 miles
  • 18.04 Mi/hr

ILRA and Kensington w/Steve
2x35' 90%ft,10'ar
2x15' 100%ft, 4'
rest at 80%

  • 40m 13s
  • 4.15 miles
  • 09m 41s /Mi

brick run
15' z2
15' z3

So, Scribner decided I wasn't pushing hard enough (with my adjustments to power for outside since my #'s are always lower) after the first set, so I pushed harder the second.  It felt good to go harder,but the last set about killed me.  My legs felt like lead. :)  I felt like I was really pushing with each leg to get to the power I wanted.  I don't like that feeling.  I'm not a grinder.  I like my 88-95 rpms.  Wondering if that is a function of the newer position.  Good news is that I felt the hip, but not in a painful way like before. 

Ran at Kensington where we parked, and it was hot and I was pretty tired, even with my putzing before the run.  I hit the hr targets coach prescribed, but man were the paces SLOW! 

  • Health data: Sleep: 2 Hours slept: 6
  • 1h 35m 04s
  • 9.23 miles
  • 10m 18s /Mi

WU:5' walk, 5' run, Dynamic Warmup, Striders,
MS: 20' z2, 2 x 10' (2') z3, 10' z2, 10 z3
CD: 5' z1

Moved Friday's wo to today due to a wedding shower on Saturday. Meant to run earlier, but chose to sleep in instead. :)  Slower than I would like for the hr zones, but felt much better overall than last weeks crapper long run.  Got fatigued at the very end of the last tempo set.  It was pretty hot by the time I finished around 9:35.  Drank 20 oz fluid, half water half g-ade

  • Health data: Sleep: 3 Hours slept: 7.5
Run #1
  • 58m 35s
  • 5.62 miles
  • 10m 25s /Mi

1 mile wu with dynamic warm up exercises,4 strides w/ walk backs
1 mile, 400 ar
2x800, 200 ar
4x400, 100 ar
5' cd, walk 5' (not included in time)

Run #2
  • 58m 35s
  • 5.63 miles
  • 10m 25s /Mi
Swim #1
  • 24m 26s
  • 1398.00 meters
  • 01m 45s /100 meters

OWS with John and Diane at Trout Lake before volunteering

Swim #2
  • 24m 26s
  • 1399.39 meters
  • 01m 45s /100 meters
  • Race Volunteering
  • 4h 00m

Bike Marshall at T-Rex race, cheering my head off and cowbelling for the bikers!

Track work was tough.  I thought I'd wake up early and get it done, but I chose to roll over and sleep.  HOT.  Really really HOT!  Oy! 


John picked me up at about 2:45 to head to the race.  Walked to the fabulous Trout lake and got in one out and back.  Changed and checked in to volunteer.  Had a blast ringing my cowbell (got 2 blisters tho. Boooo) and cheering my teammates, friends and everybody else.  They need to make some adjustments to the area we marshalled.  Very dangerous.  Need at least one more volunteer at that station. 

Got to see Loren and Diane W finish, chat up Dave, Steve, Julie, E, and Smoak!  A nice surprise was Flirt at the transition area...he was volunteering too! We helped break down and hit the road about 9:10.  Tired and sweaty and need to hit the hay!

  • Health data: Sleep: 3 Hours slept: 9

TrishM's Training Log

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