DocShock's quest for Immortality!!

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The following equipment is nearing replacement:
Plano,TX 
Today
Thundery outbreaks in nearby High 84FLow 68F
  • Temp: 75F
  • Hum: 78%
  • W: 6mph E
SATURDAY
Sunny
High 78F
Low 68F
SUNDAY
Sunny
High 78F
Low 68F
MONDAY
Partly Cloudy
High 82F
Low 67F
TUESDAY
Partly Cloudy
High 84F
Low 67F

January 31

Run
  • 1h 04m 22s
  • 7.50 miles
  • 08m 34s /Mi

Run Base
Endurance
70
Run 70' on a flat course or treadmill. Keep HR in Zone 1-2.

I wanted to do this run keeping my Ave HR near 140. The times my HR got higher it was because I was going straight into a 30 mph wind.

Swim
  • 1h 01m 49s
  • 2500.00 meters
  • 02m 28s /100 meters

Masters swim at LTF Plano

3 Good Things
1) This was my first swim session with the Masters group. I sure was surprised how fast the time goes by when you are swimming with other people.
2) Before I left for my run, I threw some extra clothes in the truck. Thank goodness I did. Driving to the park, the clouds rolled in and dropped the temp.
3) Got a lot of errands done. One of them was to go pick up some stuff at Luke's Locker and I got a chance to visit with Sydney.

January 30

Swim
  • 48m 55s
  • 2000.00 meters
  • 02m 27s /100 meters

Speed
Speed
45
2,000
WU: 500 free, 200 kick.
MS" 5 x 200 free, build from easy to mass race swim start pace by last 50. Rest 20" between.
CD: 300

Sport
  • Stretching
  • 05m
3 Good Things
1) I was not able to get to the pool until 10:00pm, but I got it done
2) Was able to get some extra sleep in the morning
3) When I got to the pool, no one was in any of the five lanes. Last time I got there late every lane was taken.

January 29

Sport
  • Stretching
  • 10m

Recovery Day

3 Good Things
1) Got caught up blogging my workouts
2) We had an excellent day at the office
3) Finally, really decided that I need to stretch more. It should not be that hard to stretch for 5-10 min every day.

January 28

Bike
  • 55m
  • 14.00 miles
  • 15.27 Mi/hr

Road Bike with Power Cranks
Endurance
Form
60
WU: trainer or road, Z1 10 min.
MS: Then large ring muscle it! Use as big a gear as you can, without losing form. HR limit: Z3. If you can hold it (form) the rest of ride without exceeding Z3, hold it. If not, recover to Z1 and then hold big gear and muscle it at maintainable rpms again, until you reach limit of Z3.
CD: 10 min. Z1. Don't let knees wander too far from top tube!

I just decided to do the ride entirely in the hardest gear.

Run
  • 1h 10m 20s
  • 9.01 miles
  • 07m 48s /Mi

Run Base - KEY WORKOUT
Strength
70
Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise.

I decided to push it on this run. I have kind of have been worried about getting "stuck" doing my longer runs around a 8:30 min/mile pace. The top of my zone 2 is a HR of 150, so I set my HR monitor to go off if I got out of the 147-153 zone.

Strength
  • 1h 00m

Full body workout with Gail

Sport
  • Stretching
  • 05m
3 Good Things
1) I kicked ass on my run today
2) I liked the variation that I did on my bike ride today. It is the first time I had done that with the Power Cranks
3) I got a lot of office paperwork done

January 27

Bike
  • 2h 19m 24s
  • 38.60 miles
  • 16.61 Mi/hr

Tri Bike
Creation - KEY WORKOUT
Varies
140
Any course, intervals/rest ratio. Hills, flats, small or large ring, group or solo ride, or road, mountain bike, or trainer/rollers. This is your day to simply put in the time, enjoy it, and go by your instinct/feel. Use HRM or don't, this is a creative.

Swim
  • 58m 01s
  • 2500.00 meters
  • 02m 19s /100 meters

Swim Tempo
Tempo
60
2500
WU: 300
MS: 5 x 200 free at T pace, 30" rest between.
5 x 200 pull w/paddles, 15" rest between.
CD: 200

What consistency! All 5, 200s were either 3:47 or 3:48

3 Good Things
1) Got caught up on some movie watching time
2) Slowly but surely, the swimming is getting better
3) The fog lifted and the weather was great for the bike ride

January 26

Bike
  • 57m 43s
  • 16.55 miles
  • 17.20 Mi/hr

Road Bike with Power Cranks
Recovery - KEY WORKOUT
Very Easy
90
Easy spin for 90' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.

Swim
  • 1h 14m 39s
  • 3000.00 meters
  • 02m 29s /100 meters

Swim Endurance
Endurance
65
3,000
WU: 200
MS: 600/500/400/300/200/100 freestyle at T-pace with 100 kickboard recovery between each freestyle set.
CD: 200

Had the tempo trainer set at 1.10 for the main set and was able to keep all the MS intervals under 2 min/100 meters.

3 Good Things
1) First Power Crank ride that I averaged over 17 mph
2) Started to get the "feel" for the high elbow while swimming
3) The morning, at the office, went well and went by fast

January 25

Run
  • 1h 57m
  • 14.10 miles
  • 08m 18s /Mi

Run Base - KEY WORKOUT
Endurance
120
Run 120' on a flat course or treadmill. Keep HR in Zone 1-2.

Decided to do the run without the HR monitor. It was kind of liberating. My guess is that I never let my HR get much above 145.

3 Good Things
1) Finally got my bike set up to go to IMAZ through Tribike transport
2) Got my airline ticket on hold for IMAZ. I was able to use the regular amount of airline miles to get it.
3) Felt really good on my run

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docshock1964's Training Log


 January 2008 
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27 28 29 30 31  
 

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