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View albumNobody beats me on the DOWNHILLS!!!!
March 20
March 19
- 1h 00m
- 18.00 miles
- 18.00 Mi/hr
15' Spin warm-up, working to 100+ RPM
8x[30"single leg drills +1' regular…do R, L, Both)
3' z2 focusing specifically on the bottom of your stroke (scrap mud off your shoes)
1' Easy
3' z2 focusing specifically on the top (log rolling, pushing toes down the tongue of your shoe)
1' Easy
3' z2 focusing on lifting (burn in the hamstrings)
1' Easy
3' z2 efficient circles, full pedal stroke
ALL these should be between 90-100RPMs
The rest Comfortable temp with Cd included
Managed to get on the trainer with Lauryn on her bike while we watched Mary Kate & Ashley in How the West was Fun. HR wasn't quite Z-2 but ride was good. Nice working on the drills.
Today's workout is slipping away. I had to be to work at 6:30 this morning and my lazy ass fell asleep last night without turning the alarm on. I brought my stuff to go to the gym after work but Karen had a crazy day and I had to get home and fix dinner while she was on kid taxi duty before going to a meeting tonight. AAAAhhhhh!!!!!!!
There, vented. Now...... A BEER!!!!
March 18
- 1h 02m 53s
- 7.50 miles
- 08m 22s /Mi
Easy run, I like when Kevin writes easy and not E-pace for a run. Very comfortable run except for the 4 potty breaks! Shouldn't have had the buffalo chicken wrap yesterday!!
1. 0:08:45.6 0:08:45.6 140 140 128 84 1.006 8:42
2. 0:17:35.6 0:08:50.0 130 145 132 123 0.995 8:52
3. 0:26:09.5 0:08:33.9 130 137 131 110 0.998 8:34
4. 0:30:09.6 0:04:00.1 162 163 156 130 0.608 6:34 - Hard
5. 0:33:37.5 0:03:27.9 144 162 145 133 0.392 8:50
6. 0:39:03.9 0:05:26.4 99 144 124 91 0.477 11:24 - Potty
7. 0:39:39.9 0:00:36.0 120 120 109 96 0.055 10:52 - Potty
8. 0:42:47.5 0:03:07.6 161 162 150 120 0.460 6:47 - Hard
9. 0:43:55.2 0:01:07.7 167 178 164 159 0.172 6:32 - Hard
10. 0:51:03.5 0:07:08.3 138 165 138 121 0.827 8:38
11. 0:59:43.5 0:08:40.0 146 146 136 124 1.004 8:37
12. 1:02:52.8 0:03:09.3 135 147 135 127 0.355 8:53
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 46 Hours slept: 5.5 Overall Workout: 3
March 17
- 1h 05m
- 4500.00 yards
- 01m 26s /100 yards
2000 swim (6:27, 6:16, 6:10, 6:08)
500 Kick (9:50)
500 Drills
5 x 100 @ 1:30 (1:07, 1:08, 1:08, 1:08, 1:08)
500 Easy (6:45)
3 x 100 Long stroke
4 x 50 @ 1:00 Swim golf (53, 57, 57, 58)
March 16
March 15
- 50m 24s
- 6.56 miles
- 07m 40s /Mi
[15' E pace
10' Jog easy focusing on relaxed breathing…try to lower HR.
25' M pace…followed by 5' t pace.
The rest is Easy]
Didn't get the whole workout in but did manage to get the meat of it in. I got a phone call during the T-pace and walked home from there.
1. 0:08:28.2 0:08:28.2 131 142 127 74 0.989 8:34 E-pace
2. 0:15:00.3 0:06:32.1 142 145 132 120 0.777 8:24 E-pace
3. 0:16:54.2 0:01:53.9 133 142 137 133 0.220 8:37 Jog
4. 0:25:33.8 0:08:39.6 140 140 131 121 0.997 8:40 Jog
5. 0:32:35.8 0:07:02.0 162 163 157 140 0.996 7:03 M-pace
6. 0:39:43.8 0:07:08.0 163 165 162 157 1.002 7:07 M-pace
7. 0:46:45.8 0:07:02.0 168 171 165 158 0.997 7:03 M-pace
8. 0:50:24.3 0:03:38.5 169 169 167 164 0.543 6:42 T-pace
March 14
- 50m
- 17.00 miles
- 20.40 Mi/hr
100JUMPS!!!
10' Warm-up, include 5 jumps
Set 1:
10x4 count, followed 5' easy
Set 2:
2x[10x6 count], followed 5' easy
Set 3:
10x10 count, 5' easy
Set 4:
10x4 count, 2' easy
10x6 count, 2' easy
10x8 count, 2' easy
Set 5:
20x10 count
CD (include 5 jumps to complete 100)
All jumps should be z4, the rest is z2 effort
Holy crap this was a bitch!!!
- 15m 19s
- 2.00 miles
- 07m 40s /Mi
2 mile run after a 2:00 transition to fill water bottle.
1 mi at 6:55 and 1 mi at 8:20 then off to the pool for a cool down.
- 06m 12s
- 500.00 yards
- 01m 14s /100 yards
500 yd cool down swim. Kept stroke count at 12 or 13 for the whole swim. I was a bit surprised at the time. I was really just cooling down.
(The lifeguard was cute though.) :)
No getting up this morning after the run last night. Hopefully I will have a chance to get to the pool later today. We'll see what happens.
I booked my flight and room for IMKY this morning. I got a round trip flight and 4 nights stay for $467 with taxes!!! YES!!!!! I'll be arriving Thursday night and leaving Monday afternoon. Short stay and not much prep time, unfortunately I'm going it alone again. (No family :( ) There will be plenty of BTers around though!!
Lap times for mini tri workout:
Lap Time Lap Time HR Max Avg Min
1. 0:10:00.2 0:10:00.2 134 136 111 75 (W/U)
2. 0:10:58.0 0:00:57.8 158 158 148 133 (10 x 4)
3. 0:15:58.6 0:05:00.6 133 159 135 125 (EZ)
4. 0:17:30.5 0:01:31.9 161 161 153 134 (10 x 6)
5. 0:18:30.8 0:01:00.3 148 161 153 147 (EZ)
6. 0:19:59.2 0:01:28.4 164 164 157 147 (10 x 6)
7. 0:24:59.6 0:05:00.4 132 164 136 126 (EZ)
8. 0:27:28.8 0:02:29.2 164 165 156 132 (10 x 10)
9. 0:32:28.9 0:05:00.1 131 164 135 122 (EZ)
10. 0:33:32.7 0:01:03.8 161 162 149 130 (10 x 4)
11. 0:35:32.9 0:02:00.2 132 162 144 131 (EZ)
12. 0:37:37.1 0:02:04.2 165 165 157 131 (10 x 8)
13. 0:39:37.6 0:02:00.5 125 165 143 124 (EZ)
14. 0:41:18.0 0:01:40.4 164 164 150 124 (10 x 6)
15. 0:43:19.2 0:02:01.2 134 164 147 133 (EZ)
16. 0:47:57.8 0:04:38.6 166 167 158 132 (20 x 10)
17. 0:50:00.3 0:02:02.5 132 166 146 132 (EZ)
18. 0:51:54.8 0:01:54.5 106 133 114 103 (Transition)
19. 0:58:50.0 0:06:55.2 157 158 148 106 (1 mi M-pace)
20. 1:07:15.5 0:08:25.5 142 157 144 140 (1 mi E-pace)
21. 1:13:09.2 0:05:53.7 0 142 105 93 (Transition)
22. 1:19:22.1 0:06:12.9 0 102 102 102 (500 Free)
rstocks3's Training Log
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March 2008 
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Nice E-pace run that felt great. Legs were fresh and I went through 16 oz of water and 2 gels. 1 throne stop at about 4 miles.
I ran into PsychoEddie at about mile 6 and said hello, nice to put a face to a name. :)
Tried out the new Garmin 305 that came in yesterday. I like the accuracy in distance but really don't like the HR strap. It is very heavy compared to the Polar Wearlink and even at an easy pace would start to fall down on my torso.