Back to being the best Clydesdale I can be.

Bradenton,FL 
Today
Sunny High 79FLow 62F
  • Temp: 66F
  • Hum: 68%
  • W: 8mph NNE
SUNDAY
Sunny
High 84F
Low 60F
MONDAY
Sunny
High 85F
Low 69F
TUESDAY
Sunny
High 89F
Low 69F
WEDNESDAY
Sunny
High 91F
Low 66F

Wednesday - March 30

Bike
  • 1h 10m 52s
  • 20.00 miles
  • 16.93 Mi/hr

WU: 4 mile warm up
MS: 15 miles at Olympic race pace!
CD: Easy 1 mile cool down when you are done.

Lots of rain forced a change in the training plan, swapped todays run for tomorrows ride.

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

Tuesday - March 29

Swim
  • 45m 32s
  • 1800.00 yards
  • 02m 32s /100 yards

WU: 100 swim, kick, pull, swim - (400 warm up)
MS: Then 4x100 on 20" rest at OLY Pace
8x50 at Sprint pace on 15" rest
8x25 at Sprint pace on 10" rest
300 pull
CD: 100 cool down.

Kickboard Kick OR
Kick on Back
Pull Drill

Nothing special today.

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

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

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

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals