Bike
  • 1h 36m 59s
  • 29.44 miles
  • 18.21 Mi/hr

foundation ride w/ 8 x 3 min v02 max w/ 3 min recovery.
full fhp, rouse to 58, rouse to John Mewborn

decent ride.  the achievement of the day may be completing it.  I was so tired it was tempting to not ride, then to leave out the intervals.  did the workout as scripted.  still feel tired, but legs feel a little better after the ride, roll and stretch.

Going to run long in the morning before heading to Richmond.  Long ride on Monday instead of Sunday since we will be moving William in at Washington & Lee on Sunday.  that will be a long day, so Monday will be interesting.

Bike
  • 1h 17m 10s
  • 23.34 miles
  • 18.15 Mi/hr

full fhp
foundation ride

Run
  • 19m 07s
  • 2.55 miles
  • 07m 29s /Mi

brick tempo run
to mile mark and back and around the block

Brick.  A brick would be lighter than what my legs felt like until the last .5 mile of the run.  Ride was sort of bleh.  felt like i was working the legs, but the hr doesn't reflect it.  nice morning for a ride.  the run was painful.  it felt ungraceful until the last .5 mile.  it is done.  i have stretched and rolled.  i am wearing the compression socks again(slept in them last night).  It's sort of nice to be done with the workouts before work for a change.

Swim
  • 1h 08m 18s
  • 3100.00 yards
  • 02m 12s /100 yards

wu: 350
kick: 300
pull: 300
ms: 5 x 100 w/ 5 sec rest
5 x 200 tempo w/ 45 sec rest
pull: 300
cd: 350

Run
  • 58m 07s
  • 6.92 miles
  • 08m 23s /Mi

foundation run w/ 9 x 1 min "sprint" w/ 3 min active recovery
ran from Greenville City pool through downtown out to end of road and back

Strength
  • 30m

incline press 2 x 12 w/ 35 lb barbells
scissors x 20
squats 2 x 12 w/ 30 lb barbells
bent arm pull down 2x 12 w/ 40lbs
hip raises x 20
lunges 2 x 12 (1st w/ a 25lb and 30lb barbell/ 2nd w 25lb barbells)
assisted pull ups 2 x 12 (1st w/ 40lbs; 2nd half w/ 40, half w/ 50lbs)
v-ups x 12
leg extensions 2 x 12 w/ 45 lbs

Wednesday morning.  Lift then swim.  That beat me up pretty good.  The first set of lunges was entertaining because I couldn't keep my balance.  When I finished that set, I noticed that one barbell was 30lbs and the other 25 lbs.  That explains a lot :).  Swim was decent.  Kept wanting to quit the tempo set, but made myself plow through it.  That is about what this swim felt like.  Not smooth at all.

Run tonight while Wilson has swim practice

run is done.  the word sprint is in quotes because no one in their right mind seeing me would say that was a sprint.  my legs beg to differ.  legs are beat.  it was so bad that i didn't negative split even though there were 5 sprints in the second half of the run.  

Wilson asked me if I was ready for B2B.  I told him i can finish it, assuming nothing crazy happens.  I don't know if I will be faster than next year.  I am pretty beat up right now and keep reminding myself that this is beginning of the peak part.  The taper will come and everything will recover.  The up side is that I am stronger than i was last year and I haven't lost as much weight, which I think comes from the lifting.

We shall see :)

Bike
  • 1h 31m 16s
  • 28.12 miles
  • 18.49 Mi/hr

full fhp and old fhp from school
32 min of tempo beginning at 30 min mark
rode the 6 or so with Wilson before he broke off to do his ride
the tempo portion averaged 133

Run
  • 40m 40s
  • 4.45 miles
  • 09m 08s /Mi

mother earth run including running from office to mother earth and back

first ride from school in a while.  decent ride.  heart rate doesn't look like tempo, but the legs beg to differ.  nice morning out.  Will try to swim at lunch and get the mother earth run in after work.  

swim didn't happen, but the run did.  decent recovery run.  had a nice group to run with.  definitely needed to work some kinks out of the legs

Swim
  • 1h 04m 41s
  • 3100.00 yards
  • 02m 05s /100 yards

wu: 300
kick: 300
pull: 300
ms: 2000
cd: 200

Strength
  • 30m

bench press 2 x 12 @ 95lbs
leg raises x 20
squats w/ 30lb barbells 2 x 12
cleans 2 x 6 w/ 65 lbs
leg drops x 20
step ups w/ 25 lb barbells 12 each leg
assisted pullups 4 x 6 w/ 40 lbs
bird dogs x 20
hip abductors 2 x 12 @ 150

got the lift in then swam.  cool air this morning.  water felt great.  i am still a bit cool at the present, but that will change :)

overall good swim.  the continuous 2000 was a bit tough, but i kept trying to push, so that may be it.  probably need to build those back into the weekly swim routines.

Bike
  • 1h 53m 14s
  • 32.86 miles
  • 17.41 Mi/hr

full fhp, old fhp plus a double back to get wilson
foundation ride

Run
  • 44m 39s
  • 5.40 miles
  • 08m 16s /Mi

brick run
2 small loops

brick workout.  the bike was like something out of the wizard of oz.  windy.  the entertaining part was when it hit from the side on rare occasion.  The other entertaining part was on the old fhp loop, 4.3 miles with the wind took just over 12 minutes.  the remaining 5.12 took 20 minutes.  

run was ok.  legs were a bit heavy toward the end.  

Run
  • 1h 00m 30s
  • 6.82 miles
  • 08m 52s /Mi

Umstead Run from Harrison Ave parking lot to Reedy Creek Trail to Gralyn to N. Turkey and back.

umstead run with Wilson.  Hills and more hills.  tad warmer than you would think given the reported temps.  Good hill run.  walked from the 28:14 mark to 30:07.  Other than that, running and spinning up the hills.  

spot's Training Log


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