Sunday - September 21

Run
  • 1h 24m 26s
  • 9.53 miles
  • 08m 52s /Mi

I don't know WTF happened, but the Garmin data for this is gone. It started to transfer, I went to shower, and when I got back it looked like it was done. I can't get on Garmin Connect and the activity isn't on my watch. Freaking pice of sh*t watch.

Guessing I did around 10-ish miles. Seemed to hover around 8:30-9:00/mi depending upon winds & hills. Lots of serious headwinds when heading west today. Consumed one 26oz bottle of sports drink and two gels; felt plenty well fueled and still felt solid at the end, though still sore from last night's bike.


EDIT: Thank God for alternate logging... the .gpx file apparently made it over to the computer, but even though I can't get on Garmin Connect, I was able to upload to BeginnerTriathlete. I've updated the numbers to reflect the correct values. Will upload the .gpx file to Garmin as soon as I can get on the site.

  • Calories out: 3983 From lifestyle:2784, From activities:1199

Saturday - September 20

Bike
  • 4h 31m 05s
  • 76.86 miles
  • 17.01 Mi/hr

4:30:00 Zn2 Progression
3:30:00 in Zn1 with last 1:00:00 in Zn2

Holy F*ck this hurts! Quads are seriously sore... feels like cramping and exploding all at the same time, lol!

This had a big break in the middle of it - I got interrupted by visitors and an emergency bit of programming on a website I own.

The part before the break felt great.
Immediately upon re-starting, things felt tight and sore and it was serious work/effort to keep going.

Got it done. Ready for tomorrow.
Time to soak.

  • Calories out: 6664 From lifestyle:2645, From activities:4018

Friday - September 19

Swim
  • 1h 06m 58s
  • 4000.00 yards
  • 01m 40s /100 yards

Descending 1000's
1000 ZnR
1000 Zn1
1000 Zn2
10 x 100 BSE on :10

Holy sweet mother of Jeebus, this hurt!

Znr & Zn1 1000's felt great.
Zn2 1000 was really BSE because Zn2 seems to be my BSE for that distance.

Started the 10x100 trying to do my "normal" BSE effort and that very quickly became my Zn2 pace, again. After the 3rd 100, the back half of each 100 was a fight. Legs are tired from kicking and I'm sure that I'll feel it in the upper body in the very near future.

Stoked that I got it done, though!

  • Calories out: 3624 From lifestyle:2797, From activities:827

Thursday - September 18

Run
  • 1h 00m 01s
  • 6.81 miles
  • 08m 48s /Mi

WU: 15:00 Zn1
MS: 1 x 3.5 mile BSE
CD: ZnR until 1:00:00


Wow, this was rough!
Started off hoping to basically hold a Sub-20 5k pace, then gradually fell back. I'm still dreaming of getting back the speed of my youth and being able to run a Sub-20 5k, lol

Did this indoors on the treadmill at the office.

1 x 3.5
HR: 168
Pace: 6:56

  • Calories out: 3654 From lifestyle:2802, From activities:853

Wednesday - September 17

Swim #1
  • 42m 16s
  • 2400.00 yards
  • 01m 46s /100 yards

Continuous ZnR pull done as:

100 breathing every 2 strokes
100 breathing every 3 strokes
100 breathing every 2 strokes

100 breathing every 2 strokes
100 breathing every 3 strokes
100 breathing every 4 strokes
100 breathing every 3 strokes
100 breathing every 2 strokes

100 breathing every 2 strokes
100 breathing every 3 strokes
100 breathing every 4 strokes
100 breathing every 5 strokes
100 breathing every 4 strokes
100 breathing every 3 strokes
100 breathing every 2 strokes

100 breathing every 2 strokes
100 breathing every 3 strokes
100 breathing every 4 strokes
100 breathing every 5 strokes
100 breathing every 6 strokes
100 breathing every 5 strokes
100 breathing every 4 strokes
100 breathing every 3 strokes
100 breathing every 2 strokes




Better late than never, right?

Finally did Monday's swim. I can normally only get my swims in during the work day, and the first couple of days back in the office were hectic - to say the least.

Felt GREAT to be in the pool again, and more importantly to string together a couple of workouts. I can't even remember my last swim workout in the pool. Nice and easy... but boy, my breathing to the left still isn't so great, lol!

It's WAY better than it was before we started to work together, but it still doesn't feel natural, and I'm still more unbalanced breathing to that side. Drank a fair bit of the pool today, but it wasn't horrible.

Swim #2
  • 42m 16s
  • 2400.00 yards
  • 01m 46s /100 yards

  • Calories out: 3723 From lifestyle:2783, From activities:940

Tuesday - September 16

Bike
  • 2h 01m 05s
  • 35.54 miles
  • 17.61 Mi/hr

WU: 1:00:00 Zn1
MS: 6 x 5min Zn3 w/ 5 min ZnR/Zn1 rest between
CD: ZnR/Zn1 until 2:00:00



Well, taking a week off from things for vacation certainly seems to have had a negative affect. I can see it in the interval numbers - much lower wattages for the HR - couldn't get over 300w in Zn3 and I'm pretty sure I was getting over 300 in Zn3 regularly before vacation. Hopefully, the body will bounce back quickly.


Interval 1
HR: 146
NP: 276
Pwr: 277

Interval 2
HR: 147
NP: 276
Pwr: 278

Interval 3
HR: 149
NP: 287
Pwr: 288

Interval 4
HR: 149
NP: 282
Pwr: 283

Interval 5
HR: 150
NP: 281
Pwr: 279

Interval 6
HR: 156
NP: 308
Pwr: 312

  • Calories out: 4551 From lifestyle:2756, From activities:1795

Monday - September 15

cgregg's Training Log


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Upcoming races

  • Beach2Battleship Half Iron Distance Triathlon (Triathlon)
    10/25/2014 Wilmington, North Carolina

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