Bradenton,FL 
Today
Sunny High 77FLow 63F
  • Temp: 52F
  • Hum: 87%
  • W: 6mph ESE
SUNDAY
Partly Cloudy
High 78F
Low 64F
MONDAY
Light rain
High 77F
Low 66F
TUESDAY
Light drizzle
High 76F
Low 66F
WEDNESDAY
Sunny
High 73F
Low 53F
Swim
  • 46m 35s
  • 1900.00 yards
  • 02m 27s /100 yards

WU: 300 warm up
MS: 6x50 on 10" rest at Olympic race pace.
Then swim 8x150 at best effort on 20" rest.
CD: 100 cooldown

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 3 Overall Workout: 3
Bike
  • 1h 24m 53s
  • 21.00 miles
  • 14.84 Mi/hr

Bike 20 miles. Alternating 2 miles easy, 2 miles at Olympic race effort - do this 5 times.

Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Pullups - Medium Grip, Supinated
    3
    0
    0
    0
    0
  • BACK - Pullups - Wide Grip, Pronated
    3
    0
    0
    0
    0
  • 3
    0
    0
    0
    0
  • 3
    10
    10
    0
    0
  • LEGS - Squats
    3
    10
    10
    0
    0
  • 3
    0
    0
    0
    0

Strength train and/or yoga.

Pushups, dips and pullups are all done to fatigue on every set. Squats are bodyweight squats.
If you can't do the conventional pushup, start with the Knee's Bent Pushup
If you can't do one pullup, have somebody help you by helping push you up at the waist.
Parallel Bar Dips can be substituted with Bench Dips

Strength training should also include one of these Core Programs or The Hard-Core Program

Longest indoor ride so far.  Watching the Sweet 16 helped the time pass.  Had to stop after the first 6 miles to reapply Butter, after that ride was much more comfortable. 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Sick: 3 Overall Workout: 3
Run
  • 49m 17s
  • 2.92 miles
  • 16m 53s /Mi
Walk in Robinson with Danette. First day in new shoes.  Leg didn't hurt too bad.

Run
  • 29m 39s
  • 2.76 miles
  • 10m 44s /Mi

WU: Warm up for 1.5 miles
MS: Then run 8x400 at 5k pace with a 200 recovery at an easy jog
CD: Easy cooldown for 0.65 miles to finish up.

Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Pullups - Medium Grip, Supinated
    3
    0
    0
    0
    0
  • BACK - Pullups - Wide Grip, Pronated
    3
    0
    0
    0
    0
  • 3
    0
    0
    0
    0
  • 3
    10
    10
    0
    0
  • LEGS - Squats
    3
    10
    10
    0
    0
  • 3
    0
    0
    0
    0

Strength train and/or yoga.

Pushups, dips and pullups are all done to fatigue on every set. Squats are bodyweight squats.
If you can't do the conventional pushup, start with the Knee's Bent Pushup
If you can't do one pullup, have somebody help you by helping push you up at the waist.
Parallel Bar Dips can be substituted with Bench Dips

Strength training should also include one of these Core Programs or The Hard-Core Program

Had to stop my run tonight because of pain in my Right lower leg, specifically the lateral malleolus and the distal 3rd of the R fibula.  Pain was noticeable from the start, but really increased with the change in speed, jog to sprint and sprint to jog.  During the 4th quarter mile sprint I could feel myself "bouncing" to avoid putting 100% of my weight on the R leg.  Stopped at that point to avoid further injury.  As I am typing this I am icing the ankle and will do the same tomorrow.  Will not run again until the new shoes arrive.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Sick: 5 Overall Workout: 1
Swim
  • 24m 26s
  • 1050.00 yards
  • 02m 20s /100 yards

WU: 300 swim, 100 kick warm up
MS: 3x400 on 20" rest - same pace as your 500 for time from last week.
Then 8x25 very fast - rest is 15" on all.
CD: 100 cool down

Kickboard Kick OR
Kick on Back

Week 4: Continue to do the ideas from weeks 1-3. We are unplugging this weekend and every 4rth week from here on out. No cell phone (except for emergencies), no TV, no video games – no distractions from our family time. 1 - Create an auto responder for your emails to this effect saying that you will be offline during the weekend and if there is an emergency to call you - though let it go to message first. Resist the urge to fall into the trap of mindless chit-chat during any emergency phone-calls. Frequently, the world will not end if we don’t fire off an email reply within 30 minutes of getting an email. The world doesn’t really revolve around us and will not come to a halt if we don’t respond fast. 2 - Plan ahead this week for activities to do with your family. 3 - Find a scenic vista (mountain, ocean, sunset, etc) to go to and just enjoy 30 minutes of silence.

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
Bike
  • 1h 32m 06s
  • 25.40 miles
  • 16.55 Mi/hr

WU: 5 miles of warm up
MS: 2x8 miles at a very good effort - RPE=8/9 effort - take an easy 2 miles to recover in between sets.
CD: Finally warm down with 2 miles of cooling down.

Run
  • 31m 19s
  • 3.00 miles
  • 10m 26s /Mi

3 miles off the bike as: 1mile medium effort RPE=6, 1 mile hard effort RPE=8/9, then the last mile is an easy effort.

First BRICK on the new plan and also my first run after 2 swimming workouts, man does my chest hurt!  The bike felt good, especially the first 8 mile sprint when the wind was at my back.  The last 4 miles of the second sprint SUCKED!!! Straight into the wind!  Almost crashed in the driveway when I tried to take my feet out of the shoes while slowing down.  Have to get used to the new straps on the tri shoes.  Run felt great to start.  First mile was sub 9, second mile was sub 8, then... both quads cramped! Ended up walking and stretching most of the 3rd mile.  

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 2 Overall Workout: 4

cwpeters' Training Log


 March 2011 
SunMonTueWedThuFriSat
   1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31  
 
Time
Distance
Time
  • Sarasota Music Half Marathon (Run)
    2/8/2015 Sarasota, Florida
  • St. Anthony's Triathlon (Triathlon)
    4/26/2015 St. Petersburg, Florida
  • Miami Man Half Iron Triathlon Speedway Edition (Triathlon)
    5/24/2015 Homestead, Florida
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals