login
View profile
Add to friends
Go to training log
Go to race log
Send a message
View album1st things 1st...
February 27
February 26
- 1h 14m 31s
- 10.18 miles
- 07m 19s /Mi
long run easy pace (Z1)
- 51m
- 3000.00 yards
- 01m 42s /100 yards
Focus: Middle Distance
Warm Up:400EZ, 200 kick
Transition Set:4 x 50 drill/swim, 4 x 50 Build DSC each 50. go from E, S, M to H
Main Set:2 x 300 Build each 300 - R: 30, 200EZ R: 20
2 x 300 last 100 hard. - R: 30
200 IM R: 20, 400 EZ R: 40
Cool Down: 200 Easy
I am happy how my swim focus is paying off big time; hence I’ll keep 6x a week swim for 3 more weeks and run 5-6x a week with 2-3 bike. After 3 weeks I’ll switch to 4-5x swim, 4-5x run and 3-4x bike. Let’s see how everything works out… By the way, since I missed Hyannis there is a 10K up in Beverly, MA (nortshore) next Sunday that I'll race. Anyone in?
2:30PM - Swim went well although the shoulders really hurt. I was supposed to do some intensity but I bagged it as there is not need to push right now. The goals is to recover and not trashed my arms furthermore. It is so cool how right now 3000 yds seem like just a normal session when last year was my LONG swim. BTW I might just make my 60,000 Yds goals for Feb :)
8:15PM - After work the roads weren't that bad after the snow this AM so I decided to do my long run today. It was a bit icey at some portions hence the pace was a bit slower but my legs felt great throughout and the pace quiet comfortable. Right now I am chowding down some yummy food, surfing the the net and analyzing power files for my guys. I guess I'll go to bed early so I can swim long tomorrow AM
February 25
- 1h 00m
- -----
- -----
ez trainer ride... legs & arms still trashed
uugghhh, neck, shoulderss back, triceps, biceps, back, hip flexors and claves are KILLING ME, dam x-country skiing! I skiped hyannis because the RD never replied my emails so I didn't want to risk drivnig down there for nothing. plus my legs are trashed from yesterday so I'll stick with a swim and a bike ride today. I might even get in an easy run...
ouch, ouch, ouch... that's how I sound every time I move :)
FYI - I never attempted X-country skiing before the race yesterday, and yes silly me to pick up a race to learn how to do that and only with 1 hour crash course but that was part of the fun!
February 24
- 35m
- -----
- -----
20 min EZ run to and from the pool AM
---
11:30min for 4K for the duathlon race. Not bad for running on the snow and after just ran easy/steady for 8 weeks. (it is ALL about the base)
- 1h 18m
- 4500.00 yards
- 01m 43s /100 yards
WU: 500EZ, 200K, 200paddles
TR: 4x100 last 25 do one less stroke than previuos 100
MS: 4x400S on 5:40 (R:40)
2x500 as 1st on 7:05, 2nd on 6:40 (R:30-40)
3x100H on 1:15 (R:20)
CD: 300 buoy
- Cross-Country Skiing
- 1h 00m
February 23
- Health data: Sick: 3
February 22
8:30AM - Oh man I am sick as a dog, coughing, chest congestion and I think ever fever, but my boss and another person are out of the office so I have to suck it up and pretend that I am working. It seems no training for me today which sucks but oh well, whachagonado. I am telling nothing good can come out of a crazy weekend at Vegas :) BTW, I procrastinated big time and didn’t registered for Hyannis which the way I feel right seems to be a good thing. But I sent an email to the RD pretending I live in Mexico and as an elite mex triathlete if I could get a spot... let’s see if it works ;)
11:00AM - < sarcasm on > what? 2:30 hrs after and I still feel like sh!t? I was hoping to feel better withinn a few hours! < sarcasm off > Duuuuudddeeee, I want to go home so bad it is not even funny... I already managed to do some work but I just crave to get home and crawl into my bed. Although 30 min ago I had the crazy idea to go running but I quickly ditch it... I think I am going to close my office door at lunch and take a nap under the desk ala George Constanza!
3:30PM - guess what, it ils almost 3:30 and I still feel sick! LMAO At least I am having fun with it no? Oh man, I am done, I can take this any longer and since I didn't get in a nap under my desk I am out to my place to eat chicken soup, watch Seifeld and call my mommy cuz she always knows what to say when I am sick! These are the days that I don't like been single as having a special someone to pamper me would be nice... BUT then again, I prefer to train anytime, anywhere for as long and with anyone I want :D
8:30PM - throat... hurt... lots... can't... stop... coughing... but I am not whining, well not anymore, just udpating my health status ;-) I'll take a pound of meds and go to bed, hopefully I'll be feeling better tomorrow. It would be nice to get a trainer ride but we'll see.
- Health data: Sick: 4
February 21
- 30m
- 4.10 miles
- 07m 19s /Mi
EZ run zone 1
- 44m 49s
- 3000.00 yards
- 01m 29s /100 yards
Warm Up: 500EZ, 200fins, 200paddles
Transition Set:
4 x 100 Free - last 25 fast (R:10)
Main Set: 2x 500 as 1st S & 2nd M, (R :45), 500 straight killer set as 50M on 0:40/50 Hard on :30-:35
Cool Down:
200 Easy
----
500s time = 1st 6:53 (1:23 avg), 2nd 6:45 (1:21 avg) 3rd 6:20 (1:16 avg)
1:40PM - Managed to get in my 3000 swim and actually it was pretty good considering I am not feeling 100% One of the things I've learned about this swim focused month is that the time I've spent in the water had develop not only this killer endurance hence it takes a lot more for me to break down when swimming tired, but also I’ve developed this feel & timing for my stroke. I can tell when I am not paying attention to my form, when the form is breaking as my arms get tired and when everything click and I just cruise lap after lap. It is a very cool sensation as now I think of 500s reps as just another set! If you can devote an entire month to swimming more, DO IT! You won’t regret it and don’t give the: “I need to focus on my bike/run” cuz it is just an excuse ;)
7:40PM - I am not sure if I am feeling "so so" because of just the reflux or I am getting also a cold. It is hard to tell as I get similar symptoms, oh well I am taking a preemptive attack on both. I was supposed to do a marathon pace run this PM but the roads are very icey and I figured if I am indeed getting a cold why push the body hard now. Overall it was a good easy run
Add to friends
Processing your request, please wait...
FT ride:
All Z2 with 6x2min @ 250 watts with 2 min 150 watts recovery
----
Entire workout (171 watts):
Work:560 kJ
TSS:51.5 (IF 0.753)
Norm Power: 192
VI:1.12
Min Max Avg
Power:0 275 171 watts
Cadence:36 133 91 rpm
200 EZ, 8x50 dril/swim, 400kick, 5x200EZ
8:30AM - Today I planned to do an early long swim (4500yds) but when I waked up this AM my arms and legs are still sore which is suprising as usually I don't stay sore that manay days. Hence I decided to get back to sleep and go for a shorter easier swim during my lunch break. Right now I am ejoying a bagel and "working". BTW, it is official, for those racing at the Patriot HIM I'll be the Transition Director hence I'll be watching you!!! << insert devil laugh here >>
2:30PM - uugghhh, shouldersn are completely trashed. I just swam easy but cut it short cuz I don't want to stress the shoulders furthermore
8:30PM - wow I got from work tired, unmotivated, arms very achey from x-country skiing and cold. I jumped on bed and took what I thought was a power nap but 30 min later I wasn't really in the mood of riding the trainer. I almost bagged but then I remind myself that those who succeed do so becuase they commit to work hard. If this was easy anyone would be posting fast times, but it takes a lot of discipline and will... 15 mi later I was on the trainer cranking up the watts :)