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View albumPlantar fasciitis SUCKS.
March 4
March 3
- 10m
- 0.91 miles
- 10m 59s /Mi
Horrendous treadmill run at about 11:30 pm in the hotel workout room
- Elliptical Training
- 10m
- Race Volunteering
- 2h 30m
- Walking
- 10m
Today's workout was probably one that just should've been skipped altogether, but i didn't want to take two rest days in a row. It was a loooong day. Got up at 6:00 am to get to swim meet and was S/T judge for about 2.5 hours. Then drove 2.5 hours to get to airport (which was still nightmare busy with all the people who got snowed in ove rthe last couple days).
Waited for late flight, arrived in San Diego, finally made it to (very nice!) hotel, walked to convention center for conference orientation, and got back to room at about 9:30 local time, so 11:30 pm central time. Decided to head for the workout room. Blah. One of the big issues was my eating today--a couple slim fast bars in the morning, a sad kind of bbq pork on a bun with a cookie on the plane, and a pecan bar at orientation does not exact make good workout fuel.
- Health data: Fatigue: 2 Overall Workout: 2
March 2
I'm such an idiot sometimes! I just got a call from the St. Croix Valley YMCA reminding me that I never picked up my medal from the Perch Lake Swim...which was last August. Doh! The one time I actually win some hardware and I totally forget to go and get it!
They are being kind enough to intercompany mail it to the Hastings Y so I can (hopefully remember to) pick it up there. :)
On the training front, this is likely a rest day. Friday rest days are all the rage lately.
Noon update: Ok, I'm outta here folks! I'm at an out of town swim meet with the kid tonight, and then off to San Diego tomorrow for a work conference. I'll be back Thursday, but will surely try to check in before then. Ciao!
March 1
- 45m
- -----
- -----
Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty.
- 50m
BodyPump
February 28
- 1h 00m 04s
- 16.66 miles
- -----
Spin Class
Aerobic Fitness
60
Stay with a smooth pedaling stroke and keep your HR aerobic!
February 27
- 50m
- 14.19 miles
- 17.03 Mi/hr
Raise Bike LT
LT
50
WU: 10'
MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
CD: 10'
- 55m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- BACK - Lateral pull-downs30000
- BACK - Seated row30000
- LEGS - 2 Leg Squats30000
- LEGS - Hamstring curl30000
- LEGS - Leg Extensions30000
- LEGS - Leg Press30000
BodyPump
- Stretching
- 15m
February 26
- 35m
- -----
- -----
Raise LT
Race Specific
35
WU: 5'. At 5' add in a 30" acceleration every 90" (this is 30" fast, 1' recovery). You should be 11' into the run by now.
Main set is 3 x 5 minutes at LT;
#1 should have you ending your 5 minutes at just about mid-Zone 3.
#2 should see you finishing right at Zone 4a.
#3 should have you finishing right at Z5.
Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.
Since I was late out of the pool, I was late to the gym too, and had to cut this short as well. Was supposed to be 45 minutes rather than 35.
- 25m
- 1100.00 yards
- -----
Speed
45
1800
WU: 400
MS:
12 * 50 on 1:30 ez/FAST
300 pull
12 * 25 1:00
CD: 200 loosen
So that's what this workout was supposed to be. I knew I was in trouble as soon as I walked in to the pool, though--chatty lifeguard was in the house! I tried to stay on task (and was even somewhat rude *gasp* at times), but then I was totally derailed by a very nice couple that asked me if I did triathlons (overheard some of the lifeguard chatter). I said yes, and then it was pretty much all over. They are training for their first race and had a few questions... :) So this is what the workout ended up actually being:
Speed
25
1100
WU: 200
MS:
10 * 50 on 1:00 ez/FAST
200 pull
8 * 25 1:00, IM order
CD: none, pool was closing
kelpeng's Training Log
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March 2007 
Volume
Actual vs Planned
Upcoming races
- Electric Run (Run)5/31/2013 St. Paul, Minnesota
- Ellsworth (Triathlon)6/8/2013 Ellsworth, Wisconsin
- Heart of the Lakes Triathlon - Short Course (Triathlon)7/14/2013 Annandale, Minnesota
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Core and balance routine