Back to being the best Clydesdale I can be.

The following equipment is nearing replacement:
Bradenton,FL 
Today
Sunny High 96FLow 78F
  • Temp: 80F
  • Hum: 74%
  • W: 11mph ESE
SUNDAY
Sunny
High 97F
Low 76F
MONDAY
Sunny
High 97F
Low 76F
TUESDAY
Sunny
High 91F
Low 76F
WEDNESDAY
Sunny
High 94F
Low 76F

Saturday - March 26

Bike
  • 2h 01m 18s
  • 39.63 miles
  • 19.60 Mi/hr

Whatever you have time for this weekend- 20-30 miles - as easy or as hard as you like.

Run
  • 36m 31s
  • 3.30 miles
  • 11m 04s /Mi

5 miles off the bike as medium effort RPE=6.

Sport #1
  • Canoeing
  • 1h 26m 47s

2.6 miles from Palma Sola Bay to Robinson Preserve

2.26 miles looking for caches in GT Bray

Sport #2
  • Geocaching
  • 1h 34m 53s

2.6 miles from Palma Sola Bay to Robinson Preserve

2.26 miles looking for caches in GT Bray

Group ride went ok, had a new rider who got dropped. I stayed with and tried to pull him back to the group.  Gave me a chance to get into aero for quite awhile.  Had a scare on the LBK to Lido bridge when the rider in front of me got loose on the center grate.  Thought I was going down bur managed to get wide of him and stay upright.  Sprinted the bridges, going up still sucks but hit 31.4 coming down.  Run was slow and short but the extra 10 miles and bride sprints made up for it.

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

Friday - March 25

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

Thursday - March 24

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

Wednesday - March 23

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.

Tuesday - March 22

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

Monday - March 21

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

Sunday - March 20

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  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Galloway Captiva Triathlon (Triathlon)
    9/14/2014 Captiva, Florida
  • Longboat Key International Triathlon (Triathlon)
    10/19/2014 Longboat Key, Florida

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals