Speed Kills.

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Saint Charles,IL 
Today
Sunny High 83FLow 64F
  • Temp: 57F
  • Hum: 69%
  • W: 0mph N
FRIDAY
Patchy rain nearby
High 86F
Low 71F
SATURDAY
Sunny
High 87F
Low 67F
SUNDAY
Sunny
High 84F
Low 69F
MONDAY
Moderate or heavy rain shower
High 85F
Low 72F

August 6

Run
  • 1h 25m
  • 7.20 miles
  • 11m 48s /Mi

Slow run down the path. Legs feel like two cement pillars. Just not moving very well today.

Swim
  • 20m
  • 1000.00 yards
  • 02m /100 yards

A quickie 1000 recovery swim
200 warm up
400 continuous drills
Breathing drills
50 (3)
50 (5)
50 (7)
50 (9)
100 breathe right only
100 breathe right 50%
------------
1000

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - General
    2
    10
    10
    0
    0
  • BACK - General
    2
    10
    10
    8
    8
  • BACK - Lateral pull-downs
    2
    10
    10
    35
    35
  • BACK - Pullovers
    2
    10
    10
    10
    10
  • BACK - Upright row
    2
    10
    10
    8
    8
  • BICEPS - DB Concentration
    2
    10
    10
    8
    8
  • CHEST - Decline DB
    2
    10
    10
    10
    10
  • LEGS - Hamstring curl
    2
    10
    10
    30
    30
  • LEGS - Leg Press
    2
    10
    10
    50
    50
  • LEGS - Quad Extensions
    2
    10
    10
    30
    30
  • LEGS - Squats
    2
    10
    10
    30
    30

August 5

Bike
  • 3h 01m
  • 54.60 miles
  • 18.10 Mi/hr

Another fast Saturday ride. Fast Fast Fast. Although it wasn't as hot as last Saturday...

Small chain ring 95% of the time... trying to hammer less. We'll see how this goes. I'm usually a big fan of hammering, but my knee is starting to hate me. So spinning it will have to be.

Run
  • 24m
  • 2.00 miles
  • 12m /Mi

2 mile slow T-run.
Felt slow and sweaty and sloggy and stinky.

August 4

Bike
  • 1h 35m
  • 28.00 miles
  • 17.68 Mi/hr

Early AM Union Loop with Katie and Pete and our headlamps.

Headlamp is heavy and causes my helmet to dig into my forehead... giving me a headache! (And an indentation!) This is a glamorous sport.

Run
  • 43m 31s
  • 4.00 miles
  • 10m 52s /Mi

T run misery. Although this is the fastest I've done this T-run loop this year!

August 3

WAINING! More WEST and WEWAXATION today. WEEEEEEEEEEEEEEEEEE!!!
Maybe a run tonight... Feel as though I haven't run enough this week....?

 

Naah, tomorrow AM is a medium bike and a T-run. Saturday is a long bike and a T-run. Sunday is a long run/swim. I think that's going to be more than enough running.

August 2

REST DAY #1. I'm tired and in need. Will go to bed early tonight!

August 1

Run
  • 25m
  • 2.35 miles
  • 10m 38s /Mi

Treadmill run before swimming.

Swim
  • 1h 00m
  • 3200.00 yards
  • 01m 52s /100 yards

6 x 75 (600)
(50 drill, 25 swim)
1 x 100 fast as possible (100)(1:23)
THEN....
4 x 100 (on 1:43)
4 x 100 (on 1:38)(1600)
4 x 100 (on 1:38 again)
4 x 100 (on 1:33) These did not go well. No rest.
200 kick (200)
3 x 200 (3:35ish) (600)
100 cool down
------------
3200 and I'm gonna be sore.

Tonight will be a Master's swim....

Holy Mother of God. It was a fast swim... with Jana the Master's Coach yelling "GO LAURA GO! GO! GO! Rest between sets, not during sets! GO! GO!"  Honestly, I don't think I rested much at all. My arms are going to be sore... I could eat a horse, and I intend to raid the pantry momentarily. HUNGRY LIKE THE WOLF! YEOW!

July 31

Bike
  • 1h 25m
  • 21.40 miles
  • 15.11 Mi/hr

Slow ride with the Monday night bike group. I took it easy and stayed in the small ring. Need to work on spinning more.

Knee thanked me.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - General
    2
    10
    10
    0
    0
  • BACK - General
    2
    10
    10
    8
    8
  • BACK - Lateral pull-downs
    2
    10
    10
    35
    35
  • BACK - Pullovers
    2
    10
    10
    10
    10
  • BACK - Upright row
    2
    10
    10
    8
    8
  • BICEPS - DB Concentration
    2
    10
    10
    8
    8
  • CHEST - Decline DB
    2
    10
    10
    10
    10
  • LEGS - Hamstring curl
    2
    10
    10
    30
    30
  • LEGS - Leg Press
    2
    10
    10
    50
    50
  • LEGS - Quad Extensions
    2
    10
    10
    30
    30
  • LEGS - Squats
    2
    10
    10
    30
    30
Sport #1
  • Aqua Jogging
  • 12m

30 minutes on the elliptical machine followed by 12 minutes of Deep Water Running. Recovery Day this AM.

Sport #2
  • Elliptical Training
  • 30m

30 minutes on the elliptical machine followed by 12 minutes of Deep Water Running. Recovery Day this AM.

Going to ride my bike tonight with the Monday night riding club. Tongue out Will have to take it easy because today is supposed to remain a recovery day!

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Whizzzzz's Training Log


 August 2006 
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27 28 29 30 31  
 

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Distance

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