Swim
  • 13m 49s
  • 600.00 meters
  • 02m 17s /100 meters

Spring Valley Lake

Run
  • 1h 00m 29s
  • 8.36 miles
  • 07m 13s /Mi

http://connect.garmin.com/activity/343165395

1 hour run Z2
At :10, insert 5 x 3 min Z4 + 1 min jog

---
Was at the lake with the family today. After a while, did two out and backs to a buoy out on the lake. Swam in baggy swim pants. Hehe.

Afterwards, went on a run, per the Fink plan. The main run was Z2, but had to do five 3 min z4 efforts. Ouch. I think it's b/c of the heat, but could not get HR up into the Z4 range easily.

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Bands
    1
    0
    0
    0
    0
  • LEGS - Eccentric Drops
    1
    0
    0
    0
    0

Eccentric Drops
8 x 30 L+R

Bands
3 x 20 Side L+R
3 x 20 Back L+R

---
Lovely day. Went to the zoo, then did things around the house.

Did a a shit ton of eccentric drops, then some band work.

Feeling good about this week's work.

Run
  • 1h 26m 33s
  • 11.74 miles
  • 07m 22s /Mi
---
Feeling really good today! No residual muscle soreness from yesterday's ride, although the butt is a little tender.

Have a longish run today that I may or may not be able to knock out early. May have to do it later.

Knocked out that 1.5 hour run. I expected the sky to open up at any moment during the run. Some drizzle, but nothing that lasted and it didn't really do much.

Kept most of the run in Z2. Legs felt a little tired from yesterday's run

Tomorrow is a well deserved day off.

Still have not hit the weekly times in my plan. This week called for 14 hours and I hit 11.5. Not too worried about it at this time, though. The training I'm putting in has been solid.

Bike
  • 4h 00m 52s
  • 76.33 miles
  • 19.01 Mi/hr
---
It's 5 o' clock (AM) somewhere. Have a 4 hour ride as soon as it gets light out. Based off how the weather looks, should be lovely.

-Update-
Eventful ride. Lots of light rain and wind, got sprayed with chicken doo from the chicken truck flying by, got chased by a little ankle-biter that went 28mph for a full 1/4 mile (impressive!), almost bit it when my hand slipped on the aerobars when getting nutrition (about 20mph), got honked at by an old man in a blue suburban from behind then the whole time he passed, and then got home and the wife had taken the oldest to the doc b/c she'd been throwing up this morning.

Overall, a good ride. Goal was to stay as much as possible in Z2, but b/c this course is very hilly, had spikes. Feeling very good and very strong for my upcoming races.

Bike
  • 1h 00m 06s
  • 18.00 miles
  • 17.97 Mi/hr
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Bands
    1
    0
    0
    0
    0

3x30 L+R

---
Z2 workout today. Gradually went to Z4 for a short time, then back down. Finished off with 5 x 1 min one legged drills (L+R legs) and a 5 min cooldown.

Swim
  • 1h 05m 34s
  • 2500.00 meters
  • 02m 37s /100 meters

500m wu
500m drills
5x100m on 2:05
300m drills
8x50m on 1 min
300m cd

Run
  • 1h 01m 16s
  • 8.11 miles
  • 07m 32s /Mi

http://connect.garmin.com/activity/340615582

1 HR Z2
2 mi with running group (Z1)
Insert 7.5 min Z4 with 3 min jog

---
Nice swim this morning. The 100s and 50s felt particularly smooth. Pushed them a bit. There were a few soldiers racing me with fins on. They could hang on the 100s, but I heard them complaining that 10 seconds was not enough time to rest. Hehe.

The run, on the other hand, was brutal. Did a 7.5 min Z4 effort in the middle third of the run and afterwards it was ugly. Really ugly. With that energy sapping sun beating down, barely averaged 8:30s for the last two miles. It was just HOT and MUGGY.

Bike
  • 55m 10s
  • 17.50 miles
  • 19.03 Mi/hr

http://connect.garmin.com/activity/340136934

60 min Z2
@ :20, insert 3 x (3 min Z4 + 2 min spin)
@ :40 insert 2 x (2 min one legged drills L+R), then 1 x (1 min one legged drills L+R)

576 cals

Strength
  • 35m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Bands
    1
    0
    0
    0
    0
  • LEGS - Eccentric Drops
    1
    0
    0
    0
    0

Eccentric Drops
3 x 20 L+R

Bands
3 x 15 L+R side
3 x 15 L+R back
3 x 15 L+R front

---
Tired today. Knocked out my workout, but really wasn't feeling it.

Goal Cals: 3457
Cals: 3185

d00d's Training Log


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