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March 16

Bike
  • 1h 00m
  • 22.12 miles
  • -----

Regular trainer. Just spun in big chain ring for an hour.

Migraine Day 3, but I dragged myself onto the bike anyway.

  • Health data: Sick: 2

March 15

Migraine Day Two. Eyes won't focus. First time that's happened. Set up Botox appointment for Wednesday. From now on I will be scheduling Botox once a quarter instead of letting it go for six months. I forgot how bad the three-day migraines are...

  • Health data: Sick: 3

March 14

Migraine kept me off the bike today. The pain isn't the worst -- it's the overwhelming fatigue.

  • Health data: Sick: 4

March 13

Run
  • 1h 43m 55s
  • 10.25 miles
  • 10m 08s /Mi

Run after ballooning. From Pima Park in Chandler to Dad's house in Mesa, mostly on the Consolidated Canal. HR 158-163. Tried to keep it under 160 but failed.

March 12

Bike
  • 50m 25s
  • 12.50 miles
  • 14.88 Mi/hr

Tempo ride on Fortius. 160 Watts to get HR in Lev 3. 15 WU, 30 min tempo, 5 min CD. Not exactly according to plan, but happy to get it in considering we slept in this morning.

March 11

Bike
  • 1h 30m
  • 21.77 miles
  • 14.51 Mi/hr

Last section of Mt. Ventoux RLV on Fortius trainer. Workout today was supposed to be tempo ride with an hour in HR lev 3, and there were times on the downhill that it was hard to get the HR back up over 150. But I'm fairly sure I spent 60 minutes in HR 3 altogether.

Run
  • 49m
  • 4.25 miles
  • 11m 31s /Mi

Slow aerobic run with Steph after work. Did "hill" repeats on the little canal underpasses. Foothills Park canal route. Fun!

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Crunches (FB)
    1
    20
    20
    0
    0
  • CORE - Scissor Kick
    1
    100
    100
    0
    0
  • CORE - Twisting Crunch (FB)
    1
    20
    20
    0
    0

Core and stretching after ride

Dean switched out my crank to a new compact crank, and took my bike in to Landis to get the chain shortened. He has been very supportive with my training for IMSG and did not deserve me snapping at him this morning even if he did decide to do some woodworking in the garage at the same time I was riding the Fortius with the new compact crank. I'm sorry, Dean!

    March 10

    Swim
    • 1h 29m 45s
    • 3300.00 meters
    • 02m 43s /100 meters

    Continuous swim at LTF. Only stopped once to adjust tunes. No pool aids whatsoever. Breakthrough swim -- first 100 at 2:28, most 100's in 2:40 - 2:44 range, Last five hundreds as follows:
    2:44
    2:42
    2:40
    2:41
    2:44 (last lap cool down - actually TRIED to slow down and expected to see 2:50 here)

    YIPPEE! Confidence-building breakthrough swim today. Mentally I went to the pool thinking I would slug it out without the pull buoy until 2300, then treat myself to the pull buoy for the last 1000.  But I felt so good at 21-2200 that I started thinking, well, I can go to 2400 (1.5 miles). Then I thought, wouldn't it be cool to log 3000m without aids?  Then at 27-2800, I was thinking, why stop at 3000?  It's only 300 more after that! How cool would it be to swim 2 miles without the pull buoy. Then the real boost -- my times started coming down! I was sitting at 2:44 per 100 for several hundred in a row (from about 2200 to 2900). Then I saw 2:42, and then 2:40, and I was amazed. Instead of being overly fatigued, I felt good and my times were coming down. If I didn't have to get to work, I felt like I could have easily completed the  4000m for Ironman this morning! Without leaning on the pull buoy! Woo Hoo!

    OK, so here's the breakthrough (I think). I went into today's workout focused on my reducing my kick. I have this horrible tendency to do a drag-inducing  flutter kick. My legs just go off on their own. So today I concentrated on slowing them down and not hardly kicking at all. Maybe I succeeded and then had more  energy at the end. Or maybe it was just one of those really good days.

    One last note -- about 2700m or so, my right elbow started to hurt. I wasn't sure if this was from swimming or my open turns. So I tried not to use my right arm during the open turns and the pain went away before the end of the set. I think I need to learn how to do open turns better, or maybe someday even learn how to do flip turns...

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    Rotorkim's Training Log


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