Nobody beats me on the DOWNHILLS!!!!

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Binghamton,NY 
Today
Overcast High 67FLow 52F
  • Temp: 55F
  • Hum: 72%
  • W: 9mph S
SUNDAY
Partly Cloudy
High 64F
Low 60F
MONDAY
Moderate or heavy rain shower
High 65F
Low 60F
TUESDAY
Patchy light rain in area with thunder
High 66F
Low 61F
WEDNESDAY
Patchy rain nearby
High 64F
Low 59F

February 24

Run
  • 1h 31m 46s
  • 10.50 miles
  • 08m 44s /Mi

Ran the Forks XV course with a group from the running club. It was nice to have company but was a pretty easy pace.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 42 Hours slept: 7 Overall Workout: 3

February 23

Swim
  • 55m 30s
  • 4000.00 yards
  • 01m 23s /100 yards

Great swims today. Matt went an 8:30 for his 500!!! Even split the whole race holding :51's for his 50's!! GO MATT!!!

Your predictions were a bit high! 18:37 I think was the final time. The cruise control was working today!

Splits by 50's:

31.4, 33.7, 34.2, 34.7, 35.2, 34.8, 34.5, 34.5, 34.6, 34.5, 34.5, 34.5, 34.6, 34.5, 34.5, 34.6, 34.5, 34.5, 34.4, 34.4, 34.3, 34.4, 34.4, 34.3, 34.5, 34.6, 34.1, 34.3, 34.1, 34.4, 34.4, 34.1, 33.8.

Consistency is a good thing! :)

Darn!! Woke up too late to get the 150 min spin in before I leave for the swim meet. I hope to get it in later.

I found out that I can only swim the 1650 today. :( I was hoping to swim the 1000 too.

Matt has his first 500 free today!!! GO MATT!!

February 22

Swim
  • 25m
  • 1400.00 yards
  • 01m 47s /100 yards

Woke up a little too late to run before getting over to swim with Lauryn. Didn't have the mojo for the pool today.

5 x 100 @ 1:30 w/u Loooong stroke
4 x 100 @ 2:00 IM order

10 x 25 on bungee cord over mirrors to focus on hand placement, rotation, elbow catch and realize why I float so well!! :)

Cooled down and got out to get home. Snow's coming down pretty good. :)

Run
  • 45m
  • 6.03 miles
  • 07m 27s /Mi

[10' E pace, good stride rate

5' of drills: skipping, high knees, butt kickers, karoke

20' M pace regardless of terrian

4' T pace

6' CD - E pace]

Treddy run watching Facing the Giants. What a great movie!! I need a tissue!

  • Health data: Sleep: 5 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 43 Hours slept: 7 Overall Workout: 3

February 21

Swim
  • 55m
  • 4000.00 yards
  • 01m 22s /100 yards

1.2 Mi Swim (6:29, 6:18, 6:06, 6:01, 1:10)

16 x 50 @ 1:00 Drill

100 (1:12)
200 (2:28)
300 (3:36)
400 (4:45)

100 COOL DOWN

February 20

  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 4 RHR: 43 Hours slept: 7.5

February 19

Swim
  • 50m
  • 3600.00 yards
  • 01m 23s /100 yards

2000 swim (6:23, 6:18, 6:16, 6:13)

500 Drill/Swim by 50's

10 x 100 @ 1:15 (1:07, 1:07, 1:08, 1:07, 1:08, 1:09, 1:09, 1:11, 1:10, 1:11)

100 very easy

Quick swim with CAGO. Had to get out early to get to work.

Run
  • 1h 20m
  • 9.75 miles
  • 08m 12s /Mi

Treadmill run to break in the new sneakers.

55' of E pace, then pick up the pace dramatically over the final 15' (walk for 5' afterwards). You should be finishing feeling a T pace effort.

55 min @ 8:20 Pace
15 min @ 6:40 Pace
5 min @ 8:20 Pace
5 min walking

Lap     Time           Lap Time    HR    Max    Avg     Min    Pace

1.    0:15:00.6    0:15:00.6    129    135    126    116    8:20
2.    0:30:00.2    0:14:59.6    139    140    132    124    8:20
3.    0:55:00.2    0:25:00.0    142    145    136    101    8:20
4.    1:10:00.4    0:15:00.2    167    169    163    143    6:40
5.    1:15:38.5    0:05:38.1    119    165    143    117    8:20
6.    1:20:41.1    0:05:02.6    114    121    116    110  14:00

February 18

Run
  • 42m 42s
  • 5.64 miles
  • 07m 34s /Mi

10' E pace

3' E pace,
2' M pace
1' T pace

Repeat 4 times.

The rest CD

My back really tightened up over night from my trainer ride yesterday. I guess I have to do more of them to get used to aero bars again.

The run felt good, I felt like my pacing was all over the place but looking at the lap times I was pretty close. I still haven't calibrated my watch so times are registering a bit slow.

Lap      Time          Lap Time      HR     Max    Avg    Min      Dist    min/mile    
1.      0:09:59.4    0:09:59.4    143    152    137      79    1.235    8:05    
2.      0:12:59.4    0:03:00.0    145    148    140    130    0.390    7:41    
3.      0:15:00.7    0:02:01.3    158    159    156    146    0.286    7:03    
4.      0:15:59.5    0:00:58.8    168    168    165    158    0.162    6:02    
5.      0:19:00.8    0:03:01.3    147    168    154    144    0.366    8:15    
6.      0:21:01.6    0:02:00.8    167    168    162    148    0.284    7:05    
7.      0:22:02.9    0:01:01.3    166    169    168    166    0.164    6:13    
8.      0:25:03.4    0:03:00.5    139    166    151    135    0.387    7:46    
9.      0:27:03.4    0:02:00.0    166    166    158    139    0.288    6:56    
10.    0:28:03.8    0:01:00.4    169    170    169    166    0.159    6:20    
11.    0:31:04.2    0:03:00.4    152    169    159    152    0.352    8:32    
12.    0:33:04.3    0:02:00.1    166    166    161    152    0.286    7:00    
13.    0:34:04.7    0:01:00.4    171    171    169    166    0.157    6:24    
14.    0:42:42.3    0:08:37.6    138    171    144    134    1.012    8:31    

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rstocks3's Training Log


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