The following equipment is nearing replacement:
Run #1
  • 1h 31m 05s
  • 13.10 miles
  • 06m 57s /Mi

Half Marathon Personal Record

Run #2
  • 1h 31m 08s
  • 13.26 miles
  • 06m 52s /Mi

Frederick Half Marathon. Set a PR. Race report to follow.

Swim
  • 35m 17s
  • 1650.00 yards
  • 02m 08s /100 yards

The plan called for 2,800, but my legs were just too trashed to keep going. Laps: 0:55, 1:02, 1:04, 1:04, 1:05, 1:05, 1:04, 1:03, 1:04, 1:02, 1:04, 1:03, 1:03, 1:04, 1:05, 1:04, 1:04, 1:04, 1:05, 1:06, 1:06, 1:04, 1:04, 1:06, 1:07, 1:05, 1:08, 1:07, 1:06, 1:05, 1:07, 1:02, 1:00

Skipped the 2:30 bike ride I was supposed to do this weekend.  I feel kinda guilty for it, but I do know that the race makes up for it.

  • Health data: Sleep: 1 Stress: 3 Soreness: 2 Fatigue: 2
Bike
  • 1h 47m 34s
  • 33.75 miles
  • 18.83 Mi/hr

MD-75N past Libertytown. Average cadence = 79. This was my first ride with the repaired bike, and it made a world of difference. 169lbs before brick. Drank 2 bottles of Gade, ate 1 granola bar, and had 1 bag of sport beans.

Run
  • 45m 34s
  • 6.24 miles
  • 07m 18s /Mi

847(6). Brick run. Drank 1 bottle of water while running. 165lbs after brick.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3
Swim #1
  • 05m 57s
  • 300.00 yards
  • 01m 59s /100 yards

Warm up. Laps: 0:54, 1:00, 0:59, 1:01, ,1:01, 1:01

Swim #2
  • 04m 52s
  • 200.00 yards
  • 02m 26s /100 yards

Drill set. First 2 laps were with a pull buoy, 2nd 2 laps were with the floaty dumbell thing. Laps: 1:00, 1:06, 1:18, 1:27

Swim #3
  • 26m 06s
  • 1250.00 yards
  • 02m 05s /100 yards

Laps: 0:55, 0:55, 1:01, 1:03, 1:04, 1:03, 1:03, 1:04, 1:05, 1:05, 1:03, 1:04, 1:03, 1:02, 1:02, 1:03, 1:05, 1:03, 1:04, 1:01, 1:04, 1:03, 1:03, 1:04, 1:03,

Swim #4
  • 05m 30s
  • 300.00 yards
  • 01m 50s /100 yards

Speed set. Laps: 0:47, 0:54, 0:57, 0:570:58, 0:56

Swim #5
  • 07m 18s
  • 200.00 yards
  • 03m 39s /100 yards

Kick set. Laps: 1:14, 1:50, 1:56, 1:52

Swim #6
  • 06m 22s
  • 300.00 yards
  • 02m 07s /100 yards

Cool down. Laps: 0:58, 1:03, 1:07, 1:06, 1:04, 1:04

Swim #7
  • 05m 57s
  • 300.00 yards
  • 01m 59s /100 yards

Swimming Warm up. Laps: 0:54, 1:00, 0:59, 1:01, ,1:01, 1:01

Swim #8
  • 26m 06s
  • 1250.00 yards
  • 02m 05s /100 yards

Swimming Laps: 0:55, 0:55, 1:01, 1:03, 1:04, 1:03, 1:03, 1:04, 1:05, 1:05, 1:03, 1:04, 1:03, 1:02, 1:02, 1:03, 1:05, 1:03, 1:04, 1:01, 1:04, 1:03, 1:03, 1:04, 1:03,

Swim #9
  • 07m 18s
  • 200.00 yards
  • 03m 39s /100 yards

Swimming Kick set. Laps: 1:14, 1:50, 1:56, 1:52

Swim #10
  • 06m 22s
  • 300.00 yards
  • 02m 07s /100 yards

Swimming Cool down. Laps: 0:58, 1:03, 1:07, 1:06, 1:04, 1:04

I was going to try to wake up early this morning to run, but just couldn't get out of bed.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3
Bike #1
  • 2h 00m 09s
  • 34.48 miles
  • 17.22 Mi/hr

Trainer ride. Average cadence = 78, max speed = 23.13. Watched Mirrors where Jack Bauer kills a monster.

Bike #2
  • 2h 00m 09s
  • 34.48 miles
  • 17.22 Mi/hr

Cycling Trainer ride. Average cadence = 78, max speed = 23.13. Watched Mirrors where Jack Bauer kills a monster.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3
Run #1
  • 59m 03s
  • 7.80 miles
  • 07m 34s /Mi

Treadmill run. Lactate intervals. Planned 4x3 min, did 6 total (3, 3, 3, 5, 3, and 4 min).

Run #2
  • 59m 03s
  • 7.80 miles
  • 07m 34s /Mi

Running Treadmill run. Lactate intervals. Planned 4x3 min, did 6 total (3, 3, 3, 5, 3, and 4 min).

I skipped my swim workout today, mainly because I had to work late (again) and my neck still hurts.  I ran extra tonight to make up for the difference, and to get to 100 miles for the month.

  • Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 2
Bike
  • 1h 30m 07s
  • 24.80 miles
  • 16.51 Mi/hr

Trainer ride. Did 7x3min speed intervals at 10, 20, 30, 40, 50, 60, and 70 min. Time is est, since the bike computer zeroed when I took it off, but I know the 16.51mph avg was right. Legs were very dead tonight. Watched Max Payne (3 stars)

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3

  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3

jcnipper's Training Log


 May 2009 
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