login
View profile
Add to friends
Go to training log
Go to race log
Send a message
View albumTri Tri Tri Again
January 31
January 30
Bike
- 40m 18s
- 8.40 miles
- 12.51 Mi/hr
Our company has sponsored getting cycling outfits for people who are active bikers at our work location. We just got our snazy outfits and had a group bike ride this morning. The company was great. The pace was not. The good news is that I did get about 50% of the workout in at a decent cadence. I have to look at it as better than sleeping!
- Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Overall Workout: 2
January 29
Run
- 32m 49s
- 4.00 miles
- 08m 12s /Mi
Swim
- 55m
- 2500.00 yards
- 02m 12s /100 yards
Easy swim
Endurance
50
2500
Easy 2.5k straight swim.
Sport
- Stretching
- 03m
Nice long swim at the pool today. I did my 2500 meters and it was pretty uneventful. However, I did feel like I was dragging a little today.
-------------------------
This is my last run before the 1/2 Marathon--assuming I get get kid coverage. I did a pretty flat course by work (except for 1 hill) and was able to keep a 8:20 mile. I pushed it more that I should have, but it was a good run.
- Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
January 28
Bike
- 35m
- 10.60 miles
- 18.17 Mi/hr
Run
- 48m
- 6.00 miles
- 08m /Mi
Sport
- Stretching
- 05m
It was rainy and foggy and I went to the gym to workout. I had planned on biking for an hour, but the bikes were packed. I ended up running for 38 minutes while the bikes opened up. So changed my workout to be a reverse brick. I did 38 minutes running, 20 minutes biking, 10 minutes running and 15 minutes biking. I kept my heart rate higher than it should have been and sweated like a pig.
I ran into one my co-workers at the gym. We ran next to each other. I was talking about how I was hoping for a slot for Alcatraz. Two minutes later I fricken fall off the treadmill. NICE. All of those times that I have worked out, I've never fell off a tread mill--until I'm with someone that I know. This TRI stuff can teach you humility when your not looking.
- Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Sick: 2 Overall Workout: 3
January 27
Spent the night in San Francisco. This morning we went to the Team-in-training kickoff for my wife. I'm watching the kids this season while she does her first TRI. Some of my former teammates started calling me Mr. Danette! Well, I'm proud to be Mr. Danette.
January 26
Swim
- 37m
- 2000.00 yards
- 01m 51s /100 yards
Speed
40
2000
WU: 400 free warm up.
The following to be done at Tpace minus 3" per 100.
MS: 50/100/50/100/200, repeat. 10" rest between.
CD: 600 mix non-free cooldown.
I did my speed swim workout for the week. My times for the drills were
50/100 /50 /100 /200
Round 1 0:46/1:42/0:50/1:40/3:23
Round 2 0:50/1:39/0:52/1:40/3:27
Slowly, but surely I feel like I'm picking up speed.
- Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 3 Sick: 1 Overall Workout: 3
January 25
Bike
- 1h 12m
- 17.05 miles
- 14.21 Mi/hr
Spin Class
Aerobic Fitness
60
Stay with a smooth pedaling stroke and keep your HR aerobic!
Sport
- Stretching
- 05m
I did 72 minutes on the bike at the gym. I focused on staying aerobic and keeping the cadence above 90. As part of the workout I did 4 minutes at 100 cadence, 2 minute at 110 and 1 minute all out--generally about 125.
- Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3 Sick: 1 Overall Workout: 3
Add to friends
Processing your request, please wait...
Run Base
Endurance
30
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
Pacing
LT
50
2500
WU: 400 swim then 6x50 on 15" rest.
MS: 15x100 @T-pace + 3". Your rest is 15".
CD: 300 easy.