I'm delusional

Friday - April 18

Thursday - April 17

Bike
  • 45m
  • 14.00 miles
  • 18.67 Mi/hr

spin cycle
foundation ride

Run
  • 15m
  • 1.89 miles
  • 07m 56s /Mi

brick run on treadmill
.5 incline

Swim
  • 34m 41s
  • 1850.00 yards
  • 01m 52s /100 yards

350 wu
250 pull
9 x 100 mod w/ 5 sec rest
350 cd

Thursday brick. indoors.  had serious thoughts of bundling up and riding outside, but i just couldn't make that leap.  legs are tired, though they worked pretty hard on the bike.  Second half of the bike was all over 130 hr.  just took about 15 minutes to get it up to 120.  Run was fine.  legs felt fine. rest of the body was wiped.

Will try to get yesterday's swim in sometime today.  Friends called to meet after work yesterday, so that happened instead of the swim.

swim is done. not quite the speed of Tuesday's but a good swim.  probably could have a been a bit stronger on the 100's.

Wednesday - April 16

Run
  • 44m 53s
  • 5.95 miles
  • 07m 32s /Mi

2 small loops (not back to driveway) and lap around block
foundation run w/ 10 x 20 sec strides/40 sec recovery

Strength
  • 15m

plank w/ feet on medicine ball x 60 seconds
glute curls w/ feet on balance ball x 10
incline pushups w/ feet on balance ball x 10
v-ups x 12
squats x 15
external shoulder rotation with red band x 15 each arm
leg lifts w/ 5lb medicine ball x 12
leg dips x 10 each leg
internal shoulder rotation w/ red band x 15 each arm

strength work in garage before run.  yesterday i overdressed and wore a long sleeve light tech shirt on the ride.  today i wore tights, heavy tech shirt, gloves and beanie and was still cold.  gotta love NC weather.  good run.  legs felt like a z2 foundation run, but couldnt get the heart rate up.  believe it stayed in z2 the second loop because that included all the strides.

swim after work due to school event for William at lunch

Tuesday - April 15

Bike
  • 1h 03m 23s
  • 19.21 miles
  • 18.18 Mi/hr

foundation ride on fhp
1.5 laps from home

Swim
  • 35m 43s
  • 1700.00 yards
  • 02m 06s /100 yards

350 wu
250 pull
6 x 100 mod w/ 5 sec recovery
10x25 kick w/ 15 sec recovery
250 cd

foundation ride out on fhp.  very windy.  15 mph which manifested itself as side/tail on the easterly part and side/head on the westerly part.  dead on head going home.  which is why it took about 8:20 to get out there :)  Good ride.  Got the average up into z2 which takes some work in the morning on such a short ride.  good wind practice.  got rained on a little bit toward the end when a squall line came through

swimming at lunch

swim done.  good swim.  felt strong in the water.  kick felt good.  

Monday - April 14

recovery today. thought about lifting, but was not in bed until after 10 due to the eca swim banquet.  a great 5 hours of it.  lordy.

weighed and measured the body fat this morning to get a baseline going into regular training season.  

Sunday - April 13

Bike
  • 42m 59s
  • 14.00 miles
  • 19.54 Mi/hr
Run
  • 22m 08s
  • 3.11 miles
  • 07m 07s /Mi
Swim
  • 14m 39s
  • 820.21 yards
  • 01m 47s /100 yards

not a bad race to start the season.  raced with Wilson.  He beat me by about 5 minutes.  Going into the race i thought he would be faster in the swim and run, and I would get him on the bike.  Turns out he was faster on the swim and bike and i was faster on the run.  The bike got his legs. we can work with that.

started out the day by realizing around 20 miles from home that the left contact was gone.  So the day was a sort of practice with bifocals :).  Once the race started, i never noticed.  Lots of adventures on the swim, including running into the paddle board.  Couldn't get the wet suit off because of the zipper strap ( i have been spoiled by wet suit strippers).  decent bike and ok run.  Looking at the stats it seems that my swim place determines my overall finish place.  The run still offsets the bike.  Lots of work to do on the bike.

overall, had a fun time.  Wilson ended up 3rd in his age group.  if the kid who finished second could swim, he would have won the age group.  fast bike and run, but his swimming was down by me.  If we get wilson's bike legs, his run won't suffer as much as it did.

Saturday - April 12

Bike
  • 48m 14s
  • 14.62 miles
  • 18.19 Mi/hr

one loop of fhp from home with wilson

Run
  • 08m 41s
  • 1.15 miles
  • 07m 33s /Mi

brick run
2 laps around the block from the driveway

short brick workout to get the legs worked out for tomorrow morning.  little rolling and stretching afterwards

spot's Training Log


 April 2014 
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