Bike
  • 1h 00m 39s
  • 19.21 miles
  • 19.00 Mi/hr

foundation ride. 1.5 loops of old fhp

good ride this morning.  legs were stiff from this weekend and last night's strength work.  Won't make the run this evening at Mother Earth.  Scheduled closings and needing to get a few things together for the trip to the beach so i can swim tomorrow (weather permitting).  Planning on riding to the beach Thursday and riding back Saturday.  Looks like i will be on either side of the mess that is allegedly coming, but it should be fine.

Swim
  • 1h 36m 55s
  • 4400.00 yards
  • 02m 12s /100 yards

wu: 350
kick: 300
pull: 300
ms: 8x 100 w/ 5 sec recovery
6 x 150 fartlek as 50 easy 25 hard w/ 20 sec rest
8x100 w/ 5 sec recovery
pull: 300
kick: 300
cd: 350

Strength
  • 25m

2 times through the following:
plank w/ feet on 15 lb medicine ball x 60 sec
glute curls w/ feet on exercise ball x 15
leg lifts w/ 5lb medicine ball x 15
squats w/ 35 lbs x 15
bent arm pull downs all three bands x 15
v-ups x 15
lunges w/ 20 lb kettle bell x 14
seated lat pull downs w/ all three bands x 15

Monday morning swim.  water felt good this morning.  Good swim.  focused on staying strong through the swims and not taking something too easy.  Particularly after Saturday.  second kick was slow (not that the first one was fast).  Still feels like it is getting stronger.

Strength work after work

Run
  • 1h 17m 02s
  • 8.16 miles
  • 09m 26s /Mi

hospital loop with Wilson 9:1 run:walk ratio
recovery run

recovery run with Wilson.  plan was 9:1 run walk ratio.  did that plus the top third of Queen St. hill, all of Heritage St. hill and top 1/3 of West road hill.  good to get the kinks out.  

Bike
  • 1h 12m 14s
  • 24.00 miles
  • 19.94 Mi/hr
Swim
  • 33m 35s
  • 1640.42 yards
  • 02m 03s /100 yards
Run
  • 48m 51s
  • 6.20 miles
  • 07m 53s /Mi

i have bagged today's easy ride.  a little extra sleep, some stretching and rolling and packing are probably a better idea.  Try to get the body to feel a little more energized by tomorrow morning ;)

Bike
  • 46m 43s
  • 14.62 miles
  • 18.78 Mi/hr

foundation ride
one old fhp loop

Run
  • 14m 31s
  • 2.00 miles
  • 07m 15s /Mi

brick run
to mile marker and back

Thursday morning brick.  Shorter than plan calls for since we're racing on Saturday.  Body is real tired, but everything seems to be ok.  The run was particularly good, though it's only 2 miles.  

I am number 5 for Saturday's Washington Olympic.  Wilson is number 4.  Gotta love FsSeries using the alphabatized last names to assign numbers.  The other big race organizer usually gives the elites the first several numbers.  I think most people that race FS have gotten used to this, but when they first started it was sort of funny.

Getting stuff packed tonight

Run
  • 42m 11s
  • 5.40 miles
  • 07m 48s /Mi

2 small loops
foundation run w/ 8 x 30 sec vo2 max w/ 90 sec recovery beginning at 22 min mark

Swim
  • 1h 17m 21s
  • 4000.00 yards
  • 01m 56s /100 yards

wu: 350
pull: 300
ms: 5 x 200 w/ 10 sec rest
6 x 150 fartlek (50 easy/25 hard) w/ 20 sec rest
4 x 200 w/ 10 sec rest
pull: 300
cd: 350

Strength
  • 15m

bridge bird dog x 12
one leg squats x 12
exterior shoulder rotation with red band x 15 each arm
leg drop x 12
bend and reach x 12 each leg
internal shoulder rotation w/ red band x 15 each arm
hip raises x 12
leg dips x 12 each leg
shoulder abduction x 15 each arm

Wednesday morning corrective/balance strength followed by fartlek run.  decent run.  not as hilly as last week's course.  not quite as humid and hot as last week.  

spot's Training Log


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