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View album2010 - Will the heart let me train?
July 4
July 3
- 46m 01s
- 6.20 miles
- 07m 25s /Mi
General Aerobic
Out and back to 29 circle. Really fatigued legs, took over a mile for the calves to loosen up. Hard to maintain any sort of reasonable pace. Tough run.
- Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 1 Sick: 3 Hours slept: 6.5 Overall Workout: 2
July 2
- 56m 54s
- 3100.00 yards
- 01m 50s /100 yards
Force # 1:
w/u - 300 sw, 300 kick with zoomers
Main Set A:
8 x 150 pull descend 1-8 (:20 rest)
8 x 100 pull descend 1-8 (:15 rest)
8 x 50 pull descend 1-8 (:10 rest)
c/d - 100 easy
The pulls were all done with paddles and pull buoys. Wanted to give the legs a little break today in the water. It is hard to judge the pacing so that I am not surging or slacking to try and drop each interval by just a hair. Found myself either making big time jumps (like 5 seconds or so) in the earlier pulls and then struggling at the end to drop a 1/2 second in the faster ones. Okay swim overall.
- 40m 16s
- 5.00 miles
- 08m 03s /Mi
Recovery
From the office to the Baltimore docks at lunch. Windy, tired, hungry. Mediocre run.
- Health data: Sleep: 3 Stress: 2 Soreness: 2 Fatigue: 2 Hours slept: 7 Overall Workout: 3
July 1
- 1h 59m 28s
- 15.20 miles
- 07m 51s /Mi
Medium-long
One of the big loops around the hood followed by an out and back on 216 to the Laurel side of 95. Even effort the whole way. Drank about 20 oz. of Gu2O.
Longest run I've done since Boston and counts as my "long" run for LP.
- 1h 41m 19s
- 32.00 miles
- 18.95 Mi/hr
Princeton Sports group ride.
Usual ride over, portion of the course, ride home. Crazy windy and cloudy. My legs just weren't there today because of this morning's run. Oh well, they can't all be hammer fests!
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.5 Overall Workout: 3
June 30
- 52m 55s
- 3000.00 yards
- 01m 45s /100 yards
Muscular Endurance #1
w/u - 200 swim, 200 kick, 200 pull
Main Set A:
6 x 25 (12.5 kick, 12.5 swim, :15 rest)
6 x 100 @ T-Pace (tried to stay under 1:47, :15 rest)
6 x 25 (12.5 kick, 12.5 swim, :20 rest)
6 x 100 @ T-Pace - :02 (tried to stay under 1:45, :20 rest)
6 x 25 Br-3 (:25 rest)
6 x 100 @ T-Pace - :03 (tried to stay under 1:43)
c/d - 150 easy
I pretty much hit all my 100's except maybe one in the second set. This is a tough workout if you actually do it on the correct intervals. I took a little longer break after the 25's then the prescribed rest intervals but not by much, maybe an additional :15 or so. Good swim!
Obviously no run yesterday. Cut the grass, took the kids out to pick up Chipotle for dinner and got Mir and I a mocha from Starbucks.
What good trendy consumers we are .........
I'm planning on getting in my last full week this week. Last week I was just under 15 hours, which is pretty much my peak week from my IMFL build for time. This week I'm going to see about getting in a little bit more. Then it is a 2 week taper for me compared to 3 for others. I just need that little bit extra work since my build was only a few weeks for the race. I'll do another century + on Saturday, which will give me 4 weeks in a row. And based on how I'm feeling better and better with each one it is a big confidence boost for LP.
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 3
June 29
- Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 7
June 28
- 5h 22m 31s
- 103.00 miles
- 19.16 Mi/hr
Same route as last week until the last 25 miles, and then I went East and down Rt. 1 through Laurel picking up where I normally ride some of my loops to tack on a few extra miles.
Fairly uneventful. Actually went by pretty quickly and was surprised about how well I felt towards the end. Didn't push the pace and stayed well within myself.
9-1/2 bottles, stopped twice to fill up. 6 Gu's, one banana and one pack of 330 calorie Tastycake Butterscotch Krimpets. [Homer voice]Mmmmmmmmm, butterscotch krimpets ...... aghghghghgh .......[/Homer voice].
Pretty sure this is the longest overall time I've ever ridden in all my riding career.
- Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 4
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Easy ladder
1 x 100, 200, 300, 400, 500
1 x 100, 200, 300
Had to switch pools in the middle of the first set. Went from my usual nice cooler saline based one and then to the chlorinated bath tub. Yuck! That's why I never swim in that part of the facility .....
Well, I didn't ride last night after work for numerous reasons, the key one being that my throat had gotten a little bit worse and I really needed to take care of that so it doesn't progress even more. That and my legs were fried and it was windy as hell. Just didn't feel up to a suffer fest and risk getting worse. Feeling a little better after a good night's sleep and will head over to the pool to get an easy swim in as my workout for today.
Finally got Blackbird stripped down so I can get her checked out. Taking her over to the local Felt dealer in a few minutes. Also since I'm going to run my 999's at LP I decided for shits and grins to weigh them in comparison to the Kysriums that are on Sonia. Wouldn't you know it ...... as complete set up (wheels, tires, skewers, cassette) the 999's are STILL 100 grams less overall than the Ksyriums!! Now it makes running them a no-brainer! And it would put her under the UCI weight limit for bikes ......... ;)