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View album"...marred by dust, and sweat, and blood..."
June 10
June 9
- 18m 20s
- 1.80 miles
- 10m 11s /Mi
7:30a. 75*, calm.
Medium effort run w/ a few strides.
Metroplex Sprint Tri Goals:
These are a little ambitious, but hopefully the winds will be calm and the swim course accurate. My best shot at this is on the swim and the bike.
Event | Time | Pace |
| Swim: | 15:00 | 1:52/100m |
| T1: | 1:30 | |
| Bike: | 44:45 | 22.5mph |
| T2: | 1:00 | |
| Run: | 26:45 | 8:38/mile |
| Total: | 1:29:00 |
June 8
- 1h 18m
- 22.90 miles
- 17.62 Mi/hr
3:20p. 88*, Windy!
Supposed to have been a 1:30 hilly Zn. 3 ride. Ran out of time and had to take a dif. route b/c I planned to do the OWS at Ray Hubbard. Didn't do many hills, but I did do some short Zn. 4 tempo.
- 30m
- 1500.00 meters
- -----
OWS with Dave Young's group.
Distance and time is approx.
June 7
Looks like it'll be a day off today. Too much work to do. :(
June 6
- 13m 27s
- 1.50 miles
- 08m 58s /Mi
1:30p. 85*, WINDY!!!
0.5m warmup
1.0m Zn4+ (UGGH!)
0.5 cooldown walk
hmmm. 7:43 mile. best since HS. couldn't have gone more than a mile at that pace, though.
I wanted to get out today and push myself for a short distance. Now to do that on Sunday....
- 1h 10m
- 3200.00 meters
- -----
w.u.
1x150 swim
1x150 kick
1x150 swim
1x150 kick
(600)
transition:
4x100 drill set (rt arm/lft arm/catchup/fist)
(400, 1000)
m.s.
1x200 bilateral breathing-work rotation-high elbow recovery
5x100 @ 2:00 - be consistent!
1x200 easy @ 4:30
5x100 pull @ 2:00
1x200 pull - emphasis on DPS-consistent stroke counts
4x50 kick - descend 1>4 @ 1:15
4x25 hard - consistent time for each 25 @ 1:00
(1900, 2900)
c.d.
2x150 - 50 free/50 back/50 free
Run sometime around noon. Masters later today.
I'll probably do the OWS at Ray Hubbard just for fun. If you do it for fun, it doesn't count as training does it?
_____________________
Run workout mile splits:
Lap Dist. (miles) | Time (pace) | Ave. HR | Max. HR | Tot. Cals. | Notes |
.5 | 5:34(11:08) | 147 | 160 | 73 | warmup |
.5 | 3:59(7:59) | 168 | 173 | 72 | haul-ass pace (with the wind, slight decline) |
.5 | 3:54(7:48) | 178 | 182 | 73 | haul-ass pace (with the wind, slight incline) |
1.5 | 13:27 | 162 | 182 | 218 |
|
June 5
- 2h 10m 40s
- 38.45 miles
- 17.66 Mi/hr
4 loops at WRL.
M1f - Long Tempo.
Warm up well on a flat course or trainer. Ride 40-60 minutes nonstop in HR Zn. 3; otherwise ride in HR Zns. 1-2. Focus on smooth pedaling at 90-100 RPM. Stay in the aero position.
- 35m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches (FB)1151500
- ABS - Crunches, Knee Up1121200
- ABS - Crunches, Lying Oblique1151500
- BACK - Pulldowns - Medium Grip11212100100
- BACK - Straight Arm Lat Pulldowns112124040
- BICEPS - DB Curls115152222
- CHEST - Flat Dumbell Press115153535
- LEGS - Hamstring Bridge2121200
- SHOULDERS - Military DB215152222
- TRICEPS - Dumbell Kickbacks115151212
- TRICEPS - Rope pulldown112124040
Bike workout splits:
| Lap | Lap Dist. (miles) | Time | Ave. Speed | Ave. HR | Max. HR | Tot. Cals. | Notes |
1 | 9.83 | 35:09 | 16.8 | 136 | 157 | 764 | Zn. 1/2 w.u. |
2 | 9.34 | 29:12 | 19.2 | 155 | 170 | 763 | Zn. 3 Tempo |
3 | 9.75 | 30:16 | 19.3 | 156 | 170 | 815 | Zn. 3 Tempo |
4 | 9.53 | 36:04 | 15.8 | 137 | 160 | 742 | Zn. 1/2 c.d. |
| 38.45 | 1:32:33 | 17.7 | 145 | 170 | 1863 |
|
June 4
- 30m 11s
- 3.00 miles
- 10m 03s /Mi
2:00p. 85*, humid.
Tempo run.
- 1h 05m
- 3000.00 meters
- -----
w.u.
1x300 swim
1x300 kick
transition:
4x100 descend 1>4 w/ 15" r.i.
m.s.
4x400 descend 1>4
4x50 @1:00 descend 1>4 - 80-85% effort
4x50 @:50 descend 5>8 - 90% effort
did not finish remainder of workout-----pool closed due to lightning-----
<Click here> for a great story of some very special servicemen and servicewomen who are saving the lives of our brave soldiers on the battlefield. The complete article won't be available online until tomorrow, but if you got the Sunday newspaper yesterday it's in the Parade magazine. For those of you who don't know, this is what Haley (Comet) is training to do in the Army. Drop by her blog and leave her a message of thanks and congratulations. She graduates from her first phase of training on Wednesday.
____________________
Don't really want to drop the volume too much this week, but since I want to do well at Metroplex on Sunday I probably need some sort of taper. It was my first race so I want to crush it this year! I'll post race goals later this week.
____________________
Got my disc wheel cover today from Wheelbuilder! 
Now to come up with a cool design to put on it...
____________________
Masters swim this evening.
____________________
Run workout mile splits:
Lap Dist. (miles) | Time (pace) | Ave. HR | Max. HR | Tot. Cals. | Notes |
.5 | 5:21(10:43) | 143 | 153 | 72 | warmup |
.5 | 5:23(10:47) | 153 | 157 | 74 | warmup |
.5 | 4:44(9:28) | 160 | 163 | 72 | tempo |
.5 | 4:38(9:16) | 163 | 166 | 72 | " |
.5 | 4:35(9:10) | 168 | 173 | 73 | " |
.5 | 5:30(11:00) | 160 | 173 | 72 | cooldown jog |
3.0 | 30:11 | 157 | 173 | 435 |
|
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Great conditions for a new PR. Flat course and very little wind. This is by far the hardest I've ever gone on a bike leg. I wonder what my time would have been if the frackin' disk wheel cover fit.
Okay run. It was pretty hot and humid after getting off the bike. Took one walk break at mile 1. Didn't get my legs until about 2 miles in (as usual), but after that felt pretty good except for a couple hot spots on my feet. My pace picked up some after mile 2.
Great swim. I placed myself in the front of the pack and didn't get run over. Was able to get into a pretty good rhythm on the back stretch and passed several in the wave in front of me. This is the best OWS in a race yet!
Metroplex Sprint Tri:
Event
Time
Pace
I'm tired.
This was definitely my "gut check" race, and I loved every minute of it. Except for the last half-mile. That just plain hurt! Well, okay, I loved that too!