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View album"...marred by dust, and sweat, and blood..."
April 2
April 1
- 1h 10m
- 3050.00 meters
- -----
LTF Masters
(all in wetsuit)
Warm Up
4x75 swim/kick/swim by 25 with fins
4x50 25 drill/25 swim
(500)
Transition
1x200 non-free
(200, 900)
Main Sst
4x150 swim - descend 1>4, RI :20
Rest 2 minutes
4x150 pull - descend 1>4, RI :20
8x25 swim with fins @:30 - feel the need for speed
1x100 kick @2:30
6x25 swim with fins @:30 - more speed
1x100 kick @2:30
4x25 swim with fins @ :30 - maximum speed
1x100 kick @2:30 - go right into the cooldown
(1950, 2850)
Cool down
1x200 pull - DPS, count strokes, same number each length
1x200 swim easy - focus on technique
Blech! WTF was up with today's workout? Didn't have the mojo. I don't think many of us had it today so it must've been the water.
- Health data: Sleep: 2 Soreness: 2 Fatigue: 2 Hours slept: 6 Overall Workout: 2
March 31
- Physical Therapy
- 45m
___________________________________
Pretty sore from yesterday's workouts. That's a good thing, and the most positive thing I can get from yesterday. I didn't hit the heart rates I was supposed to but considering I pushed very hard and I'm sore and stiff today, I think there was still enough training stimulus to make some gains.
- Health data: Sleep: 2 Soreness: 4 Fatigue: 3 Hours slept: 6.5
March 30
- 37m 18s
- 3.04 miles
- 12m 16s /Mi
80*, WINDY!
Not really a brick run. Total suckfest! Legs were heavy, knees didn't feel very good.
- 2h 00m 10s
- 35.46 miles
- 17.71 Mi/hr
80*, WINDY!!
Okay ride, until the last half of the second interval when I really started getting fatigued. Then the third interval was just suck. Then I flatted. More suck.
interval 1
(mostly with a tail/crosswind)
interval 2
(about half with a headwind)
interval 3
(mostly with a head/crosswind)
Tough, eventful, bike ride today followed by an incredibly suckass "brick" run. I say eventful because I had a bee to lodge itself between my temple and my sunglasses, subsequently stinging me. Then with 2 miles to go into the last interval, I flatted. This is the second time this year I've flatted. Hopefully I've met my quota. My inflator was broken and I couldn't inflate my tire, so I called a buddy to come pick me up. Which is why the run wasn't really a brick. Just a bad run.
I'll post the times, mileage, HR data, etc. tomorrow. I'm tired and I'm going to bed.
- Health data: Sleep: 3 Soreness: 2 Fatigue: 1 Hours slept: 7.5
March 29
- 3h 16m 18s
- 55.80 miles
- 17.06 Mi/hr
Again a controlled 15:00 warm up. Bike 2:45 (h:mm) between 135-145 HR. I am looking for an average HR to fall within the range assigned – certainly you will go above that when climbing hills or trying to beat a red light – but the overall 165 minutes should generally be in the range. 15 minutes warming down with gentle spinning and high cadence as you bring the HR down.
Total time on bike: 3h 15 min
55*, misting, a little wind.
Rode out to New Hope, north of Princeton, for the first time with Andy. Good ride. Nice hills, mostly good road surface. Now to figure out the best way to get there from Allen....
w.u.
00:18:17, 4.65m, 15.2mph, 132bpm
m.s.
2:43:33, 47.92m, 17.6mph, 145bpm
c.d.
00:14:29, 3.23m, 13.4mph, 135bpm
- Health data: Sleep: 3 Soreness: 1 Hours slept: 7 Overall Workout: 3
March 28
- 1h 05m
- 3200.00 meters
- -----
Swim with the wetsuit.
w.u.
1x300 swim
1x300 pull (paddles)
(600)
transition:
2x100 Easy/Build/Easy/Fast
(200, 800)
m.s.
1x1500 for time (23:15, 1:33/100m)
- take off wetsuit, put on paddles and pull buoy
4x150 pull descend 1>4
(2100, 2900)
GO IMMEDIATELY INTO THE COOLDOWN!
c.d.
1x300 easy pull
(200, 3200)
Wow! Very good swim. The pace was definitely a challenge, and faster than I would have done in a race. But the 150 descends after the 1500 felt great and 50m into the cooldown, my breathing had settled down.
1500 swim 100m splits:
1:28, 1:32, 1:34, 1:35, 1:34, 1:34, 1:34, 1:35, 1:35, 1:34, 1:34, 1:32, 1:32, 1:31, 1:31
- 25m
- Health data: Sleep: 2 Fatigue: 4 RHR: 55 Hours slept: 6 Overall Workout: 4
March 27
- 1h 10m
- 3400.00 meters
- -----
LTF Masters
(all with wetsuit)
Warm up
1x300 swim - RI :30
1x100 kick - RI :20
1x300 pull - RI :30
1x100 kick - RI :60
(600)
Main Set
2x400 swim broken at 300 for :15, last 100 is at 80% effort @ 7:30
1x100 recovery kick pull
4x200 swim broken at 150 for :10, last 50 is at 90% effort @ 4:00
1x100 recovery kick pull
8x100 swim broken at 75 for :05, last 25 is at 100% effort
(2600, 3200)
Warm Down
1x200 swim
Good swim! Finally back to the point that I'm not fatigued after these longer swims. Although, the sprints at the end of those 8x100's were brutal! Skipped out on the kick sets in the warmups, and replaced the kicks in the m.s. with pulls. The knee is grateful.
- 1h 43m 22s
- 28.75 miles
- 16.68 Mi/hr
Bike (windy – so what, you need to train in all conditions)
15:00 warm up – build your warm up deliberately and slowly
Bike 1:00 (h:mm) between 139 – 151 HR. Again a word of caution – avoid the temptation to “hammer” your workouts – control the intensity by staying within a HR range – look for a high cadence workout – if on rollers or hills then 80-85, on flat terrain then 90-95. After the 60 minute segment go right into a 15 minute warm down. Record average HR during the 60 minute segment.
Total time on bike: 1h 30 min
85*, WINDY!!!
Mental toughness day! The wind was its typical brutal self. Yeah, the wind sucks, but this ride was physically and mentally better than a few weeks ago.
w.u.
00:15:00, 4.3m, 17.2mph, 144bpm (weird. didn't think I was going this hard)
m.s.
1:00:00, 17.2m, 17.2mph, 142bpm
c.d.
00:28:23, 7.24m, 15.3mph, 138bpm
- Health data: Sleep: 3 Fatigue: 1 Hours slept: 5 Overall Workout: 3
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Run: 15:00 warm up as normal. Staying within the HR 139-151 run 25 minutes. Even though you have done this run many times before please don’t become complacent – stay focused and stay disciplined. Run with control and purpose – managing the intensity by managing the HR. Record your HR average for the 25-minute segment. After the 25 minutes go immediately into bringing the HR down gradually as you cool down for 15 minutes.
64*, overcast, slight breeze.
Good run! It sure makes up for Sunday's debacle. Felt like I could go another hour. Form, footstrike, and turnover were solid. Knees had the usual discomfort, nothing more. They were good after the run.
w.u.
m.s.
c.d.
(brisk walk the last 2:00)