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View albumThe Journey is the Destination
December 17
December 16
- 30m
- 7.80 miles
- 15.60 Mi/hr
Base 2
Recovery
Easy ride in z2. Tried to do the Jorge plan but my legs are still too sore and tired from WR. Maybe tomorrow I'll do that workout.
- 30m
- 2.50 miles
- 12m /Mi
Base 2
Recovery
Easy walk/run on the treadmill at LTF.
- 1h 00m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Bicycles1202000
- ABS - Crunches (FB)1202000
- ABS - Obliques1202000
- BACK - Bent-Arm Lat Pulldowns310102535
- BACK - Seated row3101095125
- BACK - Straight Arm Lat Pulldowns310107080
- BICEPS - Machine Curls310104050
- CHEST - Flat Bench - Machine310108090
- CORE - Back Bridges1101000
- CORE - Back Extensions (FB)1202000
- CORE - Heel Touches1202000
- CORE - Prone Planks11100
- CORE - Roll Out and In (FB)1202000
- CORE - Russian Twist (FB)1202000
- CORE - Side Planks11100
- CORE - Superman11100
MT phase + abs and core.
- Health data: Sleep: 5 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7 Overall Workout: 3
December 15
- 1h 00m
- 2600.00 meters
- -----
Base 2
Endurance
WU
300
4x100 20"RI 25lt, 25 rt, 25 ctchup
Main Set
2x200 t-pace+5" 20"RI (3:42, 3:42)
1x100 t-pace 20"RI (1:46)
2x200 t-pace+5" 30"RI (3:45, 3:46)
1x100 t-pace 20"RI (1:47)
2x300 t-pace+5" 40"RI (5:42, 5:39)
1x100 t-pace (1:48)
CD
200
Swam at the North Dallas LTF. The pool was sooo hot. LTF has a rule that if the kiddie pool is connected to the lap pool, then the lap pool will be the same temp as the kiddie pool. They keep the kiddie pool warm. Then I heard the water aerobics ladies complained the pool was too cold so LTF upped the temp even more. I swear, I bet the pool was 84 degrees.
My legs are fairly sore today. Swimming helped work out some of the soreness. I'm really glad I didn't run the marathon. Marathons take too much recovery time and I can't afford to lose too much time since I have an April 'A' race.
I feel good about yesterday's race...more from a mental stand point than a physical one. The conditions were not optimal, but I didn't let that bother me. I made good decisions, stayed focused and stayed positive.
- Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7 Overall Workout: 3
December 14
- 1h 38m 43s
- 13.10 miles
- 07m 32s /Mi
White Rock Half Marathon
PR for me today. The weather was less than optimal; warm and windy. But, honestly, I didn't let the wind affect me (mentally at least). There were times when I felt the physical effects of the wind. But, I just focused on gaining speed where I could. So on the downhills and tailwinds I ran harder than if the weather had been nicer.
I pikced up a pacer on the out and back on Matilda. Fell in behind two guys running slightly faster than I was running. This section was into the wind.
I have to say 'great run' to my lovely wife. She ran a 2:10. Not quite a PR but, given the conditions, a very good run for her.
December 13
- 2h 12m
- 33.16 miles
- 15.07 Mi/hr
Base 2
Long ride
Easy ride. The weather was 'breezy'. Really, it was nice temp but the wind was blowing 20 - 30 mph. Easy ride out to Celina. Tough ride back to Frisco. Rode with Rob, Ken and Tim. Tim offered to pull me back since I'm running WR half tomorrow. Thanks! This was Ken's last ride in Texas. He's headed to PA. What a way to go out...riding in the N Tx 'mountains'...I mean wind. :)
Wow. I'm watching the NBC coverage of Kona. Awesome. I love their coverage. It'll be on the DVR until next year. I record all of the tri races then watch them during winter trainer rides.
I hope this insane wind calms down before tomorrow. The White Rock half will suck if the wind is blowing 35 mph out of the south.
Regardless, here's my goal: negative split the race and go under 1 hour 40 minutes.
- Health data: Sleep: 5 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 3
December 12
- 55m
- 15.80 miles
- 17.24 Mi/hr
Base 2
Jorge plan
10'@z2
5' as 30"z4/30"z2
Main Set
10'@z4 RI3'
5'@z4 RI2'
10'@z3
CD
10'
- Health data: Hours slept: 7
December 11
- 43m 34s
- 5.36 miles
- 08m 07s /Mi
Base 2
Tempo Run
WU 15'. Run 30' at 7:23-7:42. CD 15'.
27 degrees out this morning when I started this run. It was cold, clear and calm. A great run. Felt easy.
- Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 3 Hours slept: 7 Overall Workout: 4
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Base 2
Jorge plan
Cruise intervals
WU
10' z2
5' as 30" z4/30" z2
Main Set
4x5'@z4 RI2'z2
1x12'@z3
CD
10' z2
My legs felt like logs. I'm not fully recovered from the half mary. The soreness is just about gone, but my legs are still tired.
WU
200
4x100 50 skate, 50 swim
Main Set
5x100@t-pace RI15" (1:42, 1:47, 1:46, 1:45, 1:48)
6x25 RI15" 12.5 kick/12.5 swim
5x100@t-pace-2" RI20" (1:42, 1:45, 1:45, 1:45, 1:47)
6x25 RI15" 12.5 kick/12.5 swim
5x100@t-pace-3" RI20" (1:44, 1:45, 1:45, 1:45, 1:44)
CD
200
Good swim. The first 100s on two of the sets were too fast. It's like I need one swim to get my speed 'calibrated', then the rest of the swims are at the correct pace. I was tired on the last set and really didn't hit the -3", but close.