Thursday - July 24

  • 1h 30m
  • 4200.00 yards
  • -----

Emory Masters

600 of 100 free, 50 stroke drill

12x100 of [4x] IM/IM/Free

400 pull
4x100 fast on 2:00
300 kick
4x75 fast on 1:30
200 pull
4x50 fast on 1:00
100 kick
4x25 fast on :30

400 choice warm down
kind of a "blah" swim. Actually woke up early and got a little work done before heading out, so that actually made me leave the house a litle late. Forgot to grab my tea as I raced out the door for the pool, so not sure if it was because I didn't have any caffeine in me or what, but I just felt tired, slow, and flat. Didn't really want to be at the pool this morning, and I never really feel that way - wierd. Probably because I have a lot to do before I can get out of town on Saturday, and I just want to get it done - brain is elsewhere - but I cannot wait for vacation!

Fast 100s were not very: 1:25~1:23
50s were :40~:37
25s were all :16

  • 28m 22s
  • 8.50 miles
  • 17.98 Mi/hr

20 minute spinning warm up, working slowly up to 100+ cadence and 150bpm HR.
When I got home from the pool I realized that our AC wasn't working, so got a repair scheduled. I would have rather had breakfast and done this workout later, but I had to hustle to get back to meet the repair guy. So instead of setting up my bke on the trainer I just hopped on the spin bike and knocked the warm up out.

  • 1h 17m 49s
  • 8.00 miles
  • 09m 43s /Mi

Sustained 400s.
15 more minutes warming up running after the spin.
at the track, 16x400s at 5:45 pace with short 100 recoveries.
Warmed down by walking and stretching for about 20 minutes back to the house.
Yowza -that was tough, and I was worried some of that blah-ness from the swim would carry over in to this, but I hit every one of the intervals spot-on. About half way through the track got swarmed by elementary school sport campers, so I had to do a little dodging, weaving, slowing down and speeding up to avoid them. Only really effected the time of the second to last interval when I really had to slow down a lot halfay through. It was not fun at all physically, but it felt really good mentally to bang these out so well.

  • Calories out: 4650 From lifestyle:2602, From activities:2048

Wednesday - July 23

  • 2h 30m 15s
  • 41.25 miles
  • 16.47 Mi/hr

Warmed up 30 minutes or so before rolling out with the group. JUst as we got to the mountain it started pouring down rain, so I bumped back off the group a bit as I had no interest in messing around with them in the rain. Today was the last day of the "Shadow Tour" and the leaders had a a special "4 climb" route planned. We took the first hill pretty casually in the rain, but it eased up just as we got to the top. On the second climb I was I was able to punch through the group and grab a close second up Stonewall, but I was pretty much shot after that - I could feel a little bit of fatigue in my legs. The third climb was the hilltop pavilion, and I was nowhere close to the front. The in between bits had been nuetralized due to the heavy rain, during the 3rd climb it fianlly quit raining, so the nuetral was lifted, but the road was still very wet so we didn't push the pace. For the final "Pla d'Adet" climb I knew there was no way I would be able to hang with the 1000 watt guys (it was too short and steep) So instead I pushed up the run up to it fairly quick but controlled - quick enough to get two of the strongest guys seperated from the group anyway. The sun came out at the nature break before the ride home, so we pushed the pace a little harder than usual.

  • Calories out: 4569 From lifestyle:2642, From activities:1927

Tuesday - July 22

  • 1h 30m
  • 4000.00 yards
  • -----

I always get killed on the kick sets at masters, so today I decided to give TJ Fry's 2500 kick workout from the "Swimming, Arms or Legs?" Thread a whirl.

400 Warm Up w/ fins and board
400 streamlined on back w/ fins

6x50 kick all-out, :30 sec rest
3x100 kick, :15 sec HARD
6x25 kick streamlined underwater w/fins (no breaths)

400 dolphin kick w/fins
200 dolphin kick, no fins
250 choice kick

12x100 free (build 3x 1-4)
(1-4 free, 5-8 pull, 9-12 pull w/ paddles)
300 choice warm down
I went down to the dive well and knocked this out. I actually did not find this to be completely awful, and in fact it was kind of a pleasant distraction. Not sure if it was good for me,but I don't think it was bad. With all of the fin fork the kicking bit only took me an hour to complete, and by the end my "fast" 50 kick time had dropped by 8 seconds, I am guessing because of being loosened up well and ankles being much more flexible from the fins. I really thought this would take me a lot longer, but I was still able to get 1500scy of swimming in. Since all of my current swimming is masters (4500ish 4x per week) I am already doing anywhere from 10~15% of my distance as kick of some sort. If I decide to incorporate even more kicking into the session I wonder if it is better to mix it in or do it all at once like today?

  • 1h 19m 12s
  • 7.30 miles
  • 10m 50s /Mi

Light Speeday Work.
15 minutes walking/stretching warm-up.
25 minutes easy running in base.
15 minutes of ladder drills.

Then 12x:
30 seconds jogging
30 seconds "easy fast"
15 seconds walking recovery

10 minutes warm down.
Even though I waited until late in the day for this I could still feel just a little bit if the mornings kicking in my legs. Once I got warmed up well the legs felt pretty good. Need to get on the yoga blocks and do some hip flexor stretches before bed though.

  • Calories out: 4241 From lifestyle:2625, From activities:1616

Monday - July 21

  • 1h 30m
  • 4300.00 yards
  • -----

Emory Masters.

600 of 100 free/50 something else

12x100 IM (k/d/s/free)

Main Set - all on :20 sec rest:
100 free
200 kick (build by 50)
300 pull
400 free
300 pull (w/buoy & paddles)
200 kick (build by 50)
100 free

4x50 steady
8x25 sprint

300 choice warm-down.
Swam most of this at recovery/steady effort. Shoulders were a little stiff, so stretched out well - felt just fine.

  • 1h 15m

Yoga Class.
Standing poses, alignment, and shoulder stands.

  • Calories out: 3879 From lifestyle:2629, From activities:1250

Sunday - July 20

  • 48m 50s
  • 18.00 miles
  • 22.12 Mi/hr
  • 21m 19s
  • 3.11 miles
  • 06m 52s /Mi
  • 11m 11s
  • 600.00 yards
  • 01m 52s /100 yards

Saturday - July 19

  • 30m 04s
  • 9.00 miles
  • 17.96 Mi/hr

Pre-Race Brick: The Bike.
Pouring down rain this morning, so just hopped on the trainer and knocked it out.

Run #1
  • 15m 05s
  • 1.62 miles
  • 09m 19s /Mi

Pre-Race Brick: The Run.
Hopped off the bike and headed out in the drizzly rain. JT had already walked downtown to grab some breakfast, so I just trotted down there to meet her. Tossed in a couple of pickups, but that't it.

Run #2
  • 30m 04s
  • 1.40 miles
  • 21m 29s /Mi

Easy walk home from breakfast with JT.
Packed up really quickly and headed up to Blue Ridge for tomorrows race.

  • Calories out: 3494 From lifestyle:2706, From activities:788

Friday - July 18

  • 1h 30m
  • 4400.00 yards
  • 02m 03s /100 yards

Emory Masters.

300 choice
300 kick
300 pull

300 IM of (right arm, left arm, full stroke) by 25s
3x100 IM, :20 rest
2x200 IM, :20 rest
1x300 IM, :20 rest

Main Set - 20x100 all on :15 rest:
1x100 easy
1x100 build
1x100 easy
2x100 build 1 to 2
100 easy
3x100 build 1 to 3
100 easy
4x100 build 1 to 4
100 easy
5x100 build 1 to 5

8x25 alternate fast/easy

100 warm down
Shoulders were a little tight and took some time to loosen up. Felt a little pokey today - hit 1:17 on the build of the 4x, but could only manage 1:21 on the 5x - held that pace on the last 2.

  • 1h 56m 10s
  • 25.24 miles
  • 13.04 Mi/hr

5x Hill Repeats up Kennesaw Mountain.

Short 15 minute warm up, then 5x Climbs to the top.
1st one just rode up easy, then 2-5 at 245 watts
Recovered with 2 easy loop s around the upper parking lot, then descended and one lap and grab some water around the lower lot, then right back up.
25 minutes solid warm down at the end.
Felt great and did a rock-solid pacing job:
Interval 1: 12:17, 182w/189NP, 143HR, Cadence 78
Interval 2: 9:31, 243w/244NP, 161HR, Cadence 78
Interval 3: 9:29, 245w/247NP, 163HR, Cadence 80
Interval 4: 9:26, 246w/252NP, 165HR, Cadence 77
Interval 5: 9:22, 247w/250NP, 167HR, Cadence 77

  • Calories out: 4357 From lifestyle:2594, From activities:1763

TankBoy's Training Log

 July 2014 
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Upcoming races

  • USAT Age Group National Championship - Olympic Distance (Triathlon)
    8/9/2014 Milwaukee, Wisconsin
  • Tugaloo Triathlon (Triathlon)
    9/13/2014 Lavonia, Georgia
  • Six Gap Century (Cycle)
    9/28/2014 Dahlonega, Georgia


  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals