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View albumOperation Fitness Reactivate
April 28
April 27
- 36m 19s
- 2050.00 yards
- 01m 46s /100 yards
Morning Swim
WU:
50y Free
100y Free
2x25y KOB
50y Breast
Main:
2x10 Goal 50s on 1'
500y Free
CD:
200y Free Easy
100y Breast
The arms/back were still a little sore/fatigued from Wednesdays swim. On the Goal 50s most were done in :45. On the second set, the last 2-3 were around :48. Those things work ya pretty good. Combined with that, a full pool and a few people doing butterfly, you have youself simulated OWS. It got pretty choppy in there at times.
- Stretching
- 35m
Internet is down today at work, so Ill send inspires later today when it comes back up or when I get home. Its back up now ;)
Not much planned for tonight. Maybe core-work, maybe not. I dont know...
I decided to stick around home tonight to let the legs rest up some more. They arent fatigued or sore, but I know that deep down they are still recovering. Im going to stretch them out and roll around on the foam roller to work the sides of my quads a bit.
- Health data: Sleep: 4 Soreness: 3 Fatigue: 3 Hours slept: 7.5
April 26
- 1h 12m 09s
- 10.59 miles
- 06m 48s /Mi
Afternoon Run
Weather: 45F, winds ~10mph, raining
Calories: 1069
Avg/Max Pace: 6:49/6:16
Running Index: 76
Ascent: 100ft
Avg/Max Cadence: 89/91
Avg Stride Length: 4ft 4in
Went out in the shat for this run. Legs felt alright. Kinda blah and flat though. Towards the end the outer sides of my quads (not ITB) were getting weak/crampy. This is also where I felt it the most when running Beantown. Estimate legs are around 80%. Tried to keep HR in the lower-mid 140s and just went with it.
Got a crappy nights sleep lastnight. Woke up what seemed like every hr (4-5 times total) to hit the head.
Running tonight! Right now Im thinking somewhere in the area of 10 miles or so, depending on how the legs feel. Just gonna run it straight up, no intervals or anything planned.
Holy crap its Thursday already! This week went by fast!
- Health data: Sleep: 2 Soreness: 4 Fatigue: 2 Hours slept: 8
April 25
- 50m 27s
- 2750.00 yards
- 01m 49s /100 yards
Afternoon Endurance Swim
WU:
50y Free
100y Free
2x25y KOB
100y Breast
Main:
200y Free - 3:20
400y Free - 7:05
800y Free - 14:28
400y Free - 7:09
50y Free (Had cramp in foot)
200y Free - 3:34
CD:
2x100y Bilateral
2x50y Hypox*4
100y Breast
Focused on reaching over the barrel, overall pull, hand entry and follow thru. So, pretty much everything. It all felt pretty good. Better than it has been. I tried to save some speed for the backside of the pyramid, but I guess Im not that conditioned for it yet. Itll come...
Endurance swim tonight. Thinking about doing a pyramid session. Thats all I got for now!
- Health data: Sleep: 2 Soreness: 4 Fatigue: 3 Hours slept: 8
April 24
- 1h 06m 19s
- 23.70 miles
- 21.44 Mi/hr
Afternoon Ride
Calories: 902
Avg/Max Speed: 21.5/37.1
Avg/Max Cadence: 89/105
Ascent: 460ft
Legs felt good on the bike. The new position feels really good. I got it pretty aero (my back is flat) and it is still pretty comfy. Kept it slower at the beginning but then got caught up in the speed towards the end. Never pushed really hard though.
- 56m 43s
- 8.05 miles
- 07m 03s /Mi
Morning Run
Weather: 44F, calm winds
Calories: 816
Avg/Max Pace: 7:03/6:30
Running Index: 74
Avg/Max Cadence: 89/91
Avg Stride Length: 4ft 3in
Ran with Jason H. We just kinda took it easy on this one and ran around 7s the whole way. Legs are probably around 75% recovered from Boston on the run.
Today I surpassed my running total for 2006 (well, March-Dec anyways). In only 4 months and 3 weeks, I already ran more than I logged for all last year! 
Even though I only logged for 10 months last year, I already passed that mark in about 40% of the time this year. Eeeaaaaaaaawwwww!
Todays supposed to be pretty nice - 60s no wind. So Im going to hit up the bike tonight. Planning on 20-30 mi right now. Gonna keep it easy though.
- Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 7.5
April 23
Sched'd rest day.
Not sure whats going to be brought this week for training. Probably a run tomorrow am, some bikes here and there and more swims. I gotta start concentrating on my swims and bikes once Im fully recovered from the marathon - maybe another week or so. So, this week is going to be kinda lax again with maybe a longer bike (40+ mi) this weekend just to get things rolling.
Also, Amy reg'd up for a BT log last night, so be sure to stop by her blog and leave an inspire!!
- Health data: Sleep: 4 Soreness: 3 Fatigue: 4 Hours slept: 8.25
April 22
- 37m 31s
- 5.68 miles
- 06m 36s /Mi
Transition Run
Calories: 608
Avg/Max Pace: 6:36/6:01
Running Index: 68
Ascent: 40ft
Avg/max Cadence: 90/92
Avg Stride Length: 4ft 5in
This was my first time out running since Boston. The legs felt alright. Kinda rubbery though. Obviously still not fully recovered from the marathon. This was supposed to be a recovery run too, but the legs just felt like running this fast, so I let em. Probably has something to do with the swim before. Good stuff today though!
- 31m 31s
- 1550.00 yards
- -----
Mid-morning Swim
WU:
2x50y Free
2x100y Free
100y Breast
Main:
10x25y Kick on back
3x100y Catch-up
500y Free Fast - 8:24
CD:
100y Free
Everything felt pretty good on this swim. Ive been focusing on "reaching over the barrel" and theres a noticeable difference in my stroke.
- Health data: Sleep: 4 Soreness: 4 Fatigue: 4 Hours slept: 9.75
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Afternoon Ride
Weather: Low 70s, winds WNW @ 15 mph
Calories: 1604
Avg/Max Speed: 20.6/31.0
Avg/Max Cadence: 88/102
Ascent: 740ft
Lap# - Distance/AvgSpeed
1 - 10.0/21.1
2 - 10.0/23.0
3 - 10.0/18.7
4 - 8.8/19.7
Nutrition: 2 scoops Gu2o, Gu
Legs felt good on this ride. Towards the end they were getting fatigued. Shows that I need to work on bike endurance. Wind was nasty going back north and also hit some hills in that area too. You can see the drop in speeds. Ran out of drink around mi 30 (had aero drink and bottle). That sucked. Overall good ride though!
Morning run w/ training group
Weather: lower 50s, ~5 mph winds
Calories: 1157
Avg/Max Pace: 6:47/5:59
Running Index: 72
Ascent: 100ft
Avg/Max Cadence: 90/93
Avg Stride Length: 4ft 4in
Thank Mike S for this run. I was planning on hooking up w/ some who was running around 7:15s or so. I asked him before and he said he wanted to keep it easy too since hes running the Flying Pig mary next weekend. Well, that happened for the first 2 miles then after that it was mostly 6:40s after that. Oops. In a way Im happy we ran like this. My legs felt like cuh-cuh on Thurs but they felt 100% better today. After this run, I think its fair to say that the legs are pretty much recovered!