Saturday - April 19

Friday - April 18

Thursday - April 17

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

Emory Masters

300 choice
4x75 K/D/S IM order
3x100 w/ankle bands
4x75 swim/stroke/swim by 25s (stroke in IM order)
3x100 descend
4x75 stroke/swim/stroke by 25s (stroke in IM order)
3x100 IM
4x75 K/D/S IM order
3x100 descend
4x75 free, under water further on each turn.
3x100 descend
4x75 K/D/S IM order
300 pull
300 warm down
Had a temp coach today so did a very different kind of workout than usual. Basically blocks of 300 all the way through. First time swimming with an ankle band - it wasn't as horrible as most folks make out, but boy you sure do have to work hard to swim downhill in order to keep your feet up! It was getting a little tough on the last 100.

  • 1h 21m 02s
  • 8.02 miles
  • 10m 06s /Mi

Speedplay Run
15 minutes walking/stretching
20 minutes easy running warm up

100 run
100 walk
200 run
200 walk

build 1-4 to 90%, hold 5-8 at 90%

warm down with 10 minutes easy running, 5 more minutes of walking & stretching.
This was kind of fun, actually - you get to run fast, but not for long enough that it is hard. Really more like a plyometric workout than a run.

  • Calories out: 4259 From lifestyle:2624, From activities:1635

Wednesday - April 16

  • 50m 04s
  • 15.00 miles
  • 17.98 Mi/hr

1-Legged Spinning Work - this was more of a strength workout than a bike workout.

On the trainer:
Warm up 5 min
5 min building cadence from 80 to 100 by 5 RPM every minute. Kept the gearing light and easy.

10 straight minutes of standing for 1 minute sitting for 1 minute @ 60 rpm. Really paying attention to hip flexors and speed of recovering leg.

5 min EZ

12 min of one-legged spinning (heavy enough resistance to really get the hip flexors lit up!)
1 min one leg
1 min other leg
1 min EZ with both.

straight into:
3x 20 seconds seated quick-cadence all-out effort, then 40 seconds easy (oof! - harder than I thought that would be...)

10 minute warm down.

  • Calories out: 3369 From lifestyle:2727, From activities:642

Tuesday - April 15

  • 1h 25m 04s
  • 7.49 miles
  • 11m 21s /Mi

Easy trail run at Serenbe.
Had a meeting for a proposed project at Serenbe, so decided to take advantage and hop on the trails afterward. Meeting went really well, but that also means it went REALLY long. Didn't get to run til late in the aftetrnoon, and it was windy and CHILLY. But at least the rain blew threw and it was a pretty afternoon. Had only run there once (for a race) so had to do a little running in circles and exploring to figure out the lay of the land and how the trails worked. Perfect for an easy run. Normal 15 minute warm up routine, and then immediately after the run did:

10 squat jumps clapping overhead.
20 walking lunges (10 each leg)
20 reverse walking lunges
20 squatting crab walks (10 each direction)
20 reverse stationary lunges (this is a tricky one!)
10 more squat jumps clapping overhead.

Rounded out with 10 more minutes of walking and stretching out before jumping in the car and heading for home.

  • Calories out: 3607 From lifestyle:2697, From activities:909

Monday - April 14

  • 1h 30m
  • 4700.00 yards
  • 01m 55s /100 yards

Emory Masters

00 choice
200 kick w; board
200 pull w/ paddles only
400IM (as D/S/K/D)
200 kick (balance drills with fins)
200 pull w/buoy & paddles

4x100 IM
4x150 breathing off side, 15 seconds recovery
4x200 bilateral the whole way, 20 seconds recovery
4x300 bilateral the whole way, 25 seconds recovery

100 warm down
Eased in to this slowly, and really thought the whole thing would be more recovery, but the main set actually turned out to be just what I needed: a little longer sets and the effort throttled just a bit by the bilateral breathing. Pretty much all of the 150s, 200s, and 300s felt like T-pace, which was right at 1:31~1:32 per 100. When I add that 3rd swim in it might be good to do a test.

Really felt like today I was beginning to get my balance back.

  • Calories out: 3559 From lifestyle:2693, From activities:866

Sunday - April 13

  • 1h 20m 17s
  • 8.84 miles
  • 09m 04s /Mi

8k Progression Run.
Warm up.
2K in Endurance
2K in Steady State
3K in Tempo
1K wide open.
Warm down.
15 minutes spinning on the bike, then 15 more minutes easy running before starting the intervals. High hamstrings were STILL a litle sore from the strength the other day, but by the end of the 15 minute running portion of the warm up they were all good. Ran mostly by RPE, but as my zones overlap somewhat, I tried to be smart and made sure to throttle my effort at the bottom of the next zone rather than at the top of the current one whenever I would double check HR.

This run actually felt quite good, but that last 1k was hard.

finished up with 5 minutes of easy jogging then 5 more of walking and stretching.

  • Calories out: 3645 From lifestyle:2701, From activities:944

TankBoy's Training Log

 April 2014 
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Upcoming races

  • Beat the Street for Little Feet (Run)
    5/3/2014 Decatur, Georgia
  • Peachtree International Triathlon (Triathlon)
    5/17/2014 Peachtree City, Georgia
  • Assault on Mt. Mitchell (Cycle)
    5/19/2014 Spartanburg, South Carolina


  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals