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View albumA Running Season!
June 11
June 10
- 1h 03m
- 15.30 miles
- 14.57 Mi/hr
At New Design RPE 3-4 then bricked with a run.
- 30m 25s
- 2.30 miles
- 13m 13s /Mi
Afte nearly 3 minute transition due to lock issues in my car, I ran around the West View loop at RPE 3 Zone 2-3.
After the brick workout today I felt very good. Really easy to mid effort but mostly low and easy effort! I did not take in ANY carbs before or during and after the brick which lasted 90 minutes. I then went to run some errands at Target and came back home to a nice Enduroz recovery drink! Will ahve to hit the shower now to get ready to do lunch with the family and a few more errands......
Question here: Coming off the bike, my HR ave was 128. Now running at Zone 2 and I did have to slow down why was my HR at 155 peaking at 166? If I went any slower I would be walking.....
- Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 6 Overall Workout: 4
June 9
- 30m
- -----
- -----
Just drills! :)
Today will be a swim day although I have altered my plan to start the 2nd week of the 20 Week HIM training I'm following on Monday 11-Jun-2012. Reason being, now that I see the whole calendar, the plan has my rest days on Saturdays for month #1 and month #4 except for 1 Saturday that month. Then on month #2, 4 and 5, Saturdays will be fully utilized. Since this is the case, I really would like to follow this plan. I know I will have to adjust some of these when life/work gets in the way but for the most part, I will follow this. The caveat is I will be off by 2 days but that's okay since the last week of the plan is straight recovery mode so I do not think it will hurt that much. It was either sacrificing 2 days of base or recovery and though I have been continuously training since the start of the year and may have a good base, I still think that a little more base building is more important for a newbie at this.
I will still do a bike-run brick tomorrow with Coach sbrDave as I am really looking forward to that! Have not done a brick in ages and when I used to do them, they always were a challenge but felt good. Weather should be hot too so that will be challenging.....Looking forward to tomorrow coach!
June 8
- 1h 30m
- -----
- -----
Plan called for easy effort. I stayed in Zone 2 and few Zone 3's thrown in for semi hilly roads in New Desig and Ballenger Creek (My zone @ is any number below 141 for running so for cycling I try to keep it below 131. Note tyhat it peaked at 146 due to an uphill at Balenger Creek. Nice weather too and did this all during lunch as I am working from home. I have NO CLUE on distance as I am still waiting to buy a cycle meter. My cheapo one finally broke!
June 7
June 6
- 45m
- 17.00 miles
- 22.67 Mi/hr
Medi gym spinning cycle:
15 mins - warm-up very low effort
15 mins - low effort (Zone 1-2)
15 mins - cool down low effort
This is according to plan.
Wattage was average of 53
- 35m
- 800.00 yards
- -----
Forgot to re-read what coach sbrdave sent me before I went swimming but sort of got an idea:
100 yards warm-up swim
400 yards skating drills (I am now alternating this per stroke where I will do my first 100 yard with either the left of right hand extended or do each 25 yards alternating left and right hand after sweet spot.
100 yards: Concentrating in hand depth position and crown of head showing
100 yards: Concentrating on leading with elbows while administering ear hops
100 yards: Concentrating on pointing my toes.
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches, Knee Up2505000
- CORE - Prone Planks11100
Planks was for 1 min 15 seconds.
June 5
- 1h 00m
- -----
- -----
TI Drills:
600 Skating
400 Swim with 20 seconds rest every 25 yards to analyze the following:
arm position: 100
Body rotation and head position: 100
Toes pointed: 100
Skating drill again: 100
My wife told me that by observinbg me, the crown of my head is now showing and I'm no longer coming up and down like a dolphin.
I of course stopped at every 25 yards to analyze things but I had to swim cause if I only do drills, it gets really boring...so even if I swim it is not straight swimming per se but every 25 yards is based on analyzing my whole body. I too feel it is starting to feel more efficient than when Dave last filmed me.
NAVYVET2005's Training Log
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June 2012 
Volume
Actual vs Planned
Upcoming races
- Baltimore 10 Miler (Run)6/15/2013 Baltimore, Maryland
- Baltimore Half-Marathon (Run)10/12/2013 Baltimore, Maryland
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MEDI Gym traedmill!
RPE 3: 10 minutes
20 second strides at level 6.0 or 10:00 min per mile and then back to 13.13 pace (RPE 3). This felt so good!
200 - Skating
200 - Zipper switch (more skating though)
400 - every 100 yards concentrated on arm position, arm swicth, head position and breathing, pointed toes.
200: skating
This tme I tried it with fins cause my legs were pretty tired.
EXERCISE
Sets
reps
reps
wt.(lb)
wt.(lb)
Prone plank for 1 minute.