Back to being the best Clydesdale I can be.

Bradenton,FL 
Today
Patchy rain nearby High 82FLow 78F
  • Temp: 81F
  • Hum: 84%
  • W: 11mph N
WEDNESDAY
Sunny
High 83F
Low 75F
THURSDAY
Sunny
High 85F
Low 78F
FRIDAY
Sunny
High 83F
Low 78F
SATURDAY
Moderate or heavy rain shower
High 82F
Low 66F

Monday - March 28

Sunday - March 27

Run
  • 1h 16m 50s
  • 7.00 miles
  • 10m 59s /Mi

Take this as easy or as hard as you like.

First long run in the new shoes.  Felt pretty good.  No pain on the lateral ankle.  At mile 4 did begin to have pain in middle of ankle and lateral knee, nothing worth slowing down for.  Finished run and then went for cool down walk with Danette.

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

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

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

  • Longboat Key International Triathlon (Triathlon)
    10/19/2014 Longboat Key, Florida
  • Ironman 70.3 Florida (Triathlon)
    4/12/2015 Haines City,

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals