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View albumJune 15
June 14
- 1h 10m
- 4200.00 yards
- 01m 40s /100 yards
OWS
Warm up 10 min. Toss some drills into your warmup, straight into:
40 minute continuous swim at Ironman intensity (or slighly harder because honestly I'm sure you could do the 2.4 mile swim today).
5 min EZ swimming / break
4x :30 second sprints (pick a short point to point).
For added fun you could sprint into the beach and your finishing point could be something on the beach you have to touch just to practice exiting the water.
Warm down.
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Swam at Redtop - water temp was awesome!
- 1h 32m 54s
- 31.11 miles
- 20.09 Mi/hr
Rode at the Comet - kept my cadence between 95-100 and tried to keep power up as well. Basically a super short warm-up, then 40 minutes out, 5 minute recovery (still high cadence), 30 minutes high cadence/power, then 10 minute warm down.
BY the tail end of the second interval I was gassed aerobically. Legs felt good though. High cadence is very tough...
No HR data as the strap battery died - I forgot to replace it. Woulda liked to have that info just to see...
- Calories out: 4973 From lifestyle:2634, From activities:2340
- Health data: Hours slept: 8
June 13
- 2h 19m 13s
- 40.45 miles
- 17.43 Mi/hr
Well, I was really looking forward to riding the Gaps, but based on the diagnosis of a possible pinch/tear of the meniscus in my right knee, I rode easy at the Comet instead. The good news is that I think aerobically I am doing well - I was kinda surprised my HR stayed as low as it did, even on such an easy ride.
- Calories out: 4442 From lifestyle:2654, From activities:1788
- Health data: Hours slept: 8
June 12
- 1h 01m 40s
- 5.60 miles
- 11m /Mi
Just a little time on my feet.
Walk 30 minutes, then 30 minutes easy running in endurance zone.
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The walking helped shake my legs out a bit. Knee felt good (I can still feel just a twinge in there) but stretched good following, lunch, and now I am going to ice it good.
- 1h 15m
- 3200.00 yards
- 02m 20s /100 yards
Warm Up:
300 free
200 50 kick, 50 swim
100 25 scull, 25 swim
Kick / scull set:
6x 100s with fins 15 SR
25 scull, 25 dolphin kick, 25 scull, 25 backstroke kick
Use the fins for flotation on the sculling.
Pull Set:
4x 300s 30 SR
1st one moderate breathing every 5.
2nd one a bit faster breathing every 5 every other lap.
3rd is faster still sighting once per lap, normal breathing pattern.
4th is fast.
Main Set:
10x 100s
1-5 on a moderately challenging interval
1:00 minute rest
6-10 on a faster interval you've ever done (challange yourself).
200 warm down.
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Got an appointment to see Drs. Sadri and Cho in the evening, so did Thursday's scheduled swim since I would miss masters. Swam the last 5 100s on 1:35 - gaver me about 8~10 seconds rest. I could feel the kicking in my knee - not really where it hurts, just more through the tightness. Lower right back was tight as well - seems that whole side is mucked up a bit.
Well, after my run today the knee just still did not seem right, even though I have been diligent about doing my icing, stretching, etc as prescribed by my doc. My original doc was out of town, so I called up the group that had got me through my separated shoulder last year. they got me in in the evening, and after 1.5 hours of running me through the ringer their diagnosis is a pinched (hopefully) or possibly torn (ugh) Medial Meniscus in my right knee.
In-office PT every 2~3 days depending on my response, and two weeks with no running. If I don't show much recovery in two weeks then it's in for an MRI to assess the extent of damage.
- Calories out: 3958 From lifestyle:2656, From activities:1302
- Health data: Hours slept: 8
June 11
- 1h 00m
- 3.50 miles
- 17m 08s /Mi
Active recovery today - just got out for a good walk to stretch the legs out.knee is a little stiff from sitting in front of a computer all day working, but feels pretty good otherwise.
- Calories out: 3171 From lifestyle:2722, From activities:449
- Health data: Hours slept: 8
June 10
- 2h 31m 18s
- 51.00 miles
- 20.22 Mi/hr
Brick Bike @ 80% FTP.
Still not sure if I would have rather done this in the rain or on the trainer, but due to the weather and based on our coach's advice we decided to do it on the trainer. It was OK, but I will be happy to not have to do that again this season.
- 1h 48m 16s
- 12.60 miles
- 08m 35s /Mi
Endurance Pace Run off Bike.
Misty rain the whole time with occasional harder stuff. The new shoes were pretty good, but not as grippy as my Nikes in the wet. Run was solid for the most part. I wish I had a little more fluids with me toward the end. The last 45 minutes or so I was rationing water a bit and could tell I was getting pretty dehydrated. Should have brought some $$$ but I just forgot it as I dashed out the door. IF I can run anywhere close to that pace in LP I will be happy!
- Calories out: 6474 From lifestyle:2551, From activities:3922
- Health data: Hours slept: 8
June 9
- 1h 04m
- 3570.00 yards
- 01m 47s /100 yards
"Swim with Pete" OWS at Redtop Mountain State Park
Swim with Pete - marked good GPS points to measure inline distances.
Warmed up 920 Around the course and to the rocks)
Drills for 650 back to the start (it is tought to sight when doing one-arm drills!)
Then 4x400:
400 Moderate around the small loop
30 sec recovery treading water
400 Moderate
30 sec recovery treading water
400 strong
1 minute recovery treadign water
400 hard
400 warm down
- 1h 30m 31s
- 25.09 miles
- 16.63 Mi/hr
Easy Ride, But Standing Hills
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Went to the Bud Plant and rode super, super easy with JT. So there are not really any big hills, but I stood on all of them then looped back to Jennifer. Stayed in my small chainring and spun the entire time. Nice, low base-zone ride. Nice to flush the legs a bit before tomorrow's big brick.
New shoes checked out nice.
- Calories out: 4420 From lifestyle:2641, From activities:1778
- Health data: Hours slept: 8
TankBoy's Training Log
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June 2012 
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Muscular Endurance Swim in Open Water
Bring your swim equipment with you to the lake.
Warm up 10 minutes. Toss some drills in there in that 10 min.
Put fins and a snorkel on and do 6x point-to-point kicks in a streamline position with each effort lasting about 2:00. Lightly descend 1-3, 4-6
Sculling:
6x
with a buoy do 20 front sculls 20 mid sculls, and 20 rear sculls straight into 20 freestyle strokes. Moving your hands out-and-back counts as one. You don't have to count exactly.
Paddles and buoy (or no paddles if the water is rough). 10 min swim slowly building from beginning to end.
swim EZ 2 min.
Main Set:
4x
a 3 minute easy swim
30 seconds rest
swim butterfly as far as you can before your stroke completely falls apart (maybe about 1 minute).
Warm down
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Swam at Redtop on the way out of town while headed to Nashville. All good. Kicking for time really works the legs though - it is amazing how much just that little turn on the wall in the pool allows you to recover just a bit. The sculling drills were funny - I used my snorkel as usual, and with my head down but no bottom of the pool to follow I pretty much just went in circles...