The question is: will this make me faster?

Ankeny,IA 
Today
Sunny High 70FLow 52F
  • Temp: 53F
  • Hum: 71%
  • W: 0mph N
FRIDAY
Cloudy
High 70F
Low 53F
SATURDAY
Sunny
High 68F
Low 48F
SUNDAY
Sunny
High 63F
Low 52F
MONDAY
Partly Cloudy
High 72F
Low 59F

Saturday - May 24

Bike
  • 48m 29s
  • 15.35 miles
  • 19.00 Mi/hr
Anisa and the girls went up to Belmond for the day because I had to work this morning. Because of that, today would have been a great day to get a nice, long bike ride in - I've been meaning to go for a 30-35 miler sometime. The problem is I have this adversity to wind. It was howling at 20-25 MPH this afternoon. So I decided to do some race-specific training today with a 12.4 mile time trial. Warm up 1 mile 12.4 miles in 36:42 (20.3 MPH average) Cool down 2 miles I probably should have done a longer warmup, but oh well. I'm pretty happy with the time, considering the conditions. I guess you're just not going to find too many spring days where there isn't much wind. I felt a couple twinges in the knee from time to time, but nothing too serious and it always worked itself out.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3

Friday - May 23

Swim
  • 49m 55s
  • 2734.03 yards
  • 01m 50s /100 yards
2500m straight swim. Goal was 50 minutes, so that turned out well. 500m splits: 9:50 10:05 10:00 10:05 9:55 I'm pretty sure this is the longest I've held 2 min./100m pace. I'm still hoping to do a long, long swim, i.e., 3840m at some point. I just need a good 80 minutes to be able to do it.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 4

Thursday - May 22

Run
  • 33m 13s
  • 4.00 miles
  • 08m 18s /Mi

Turned it up another small notch tonight. Baby steps. I was tempted to run 5 or 6 miles, but I forced myself to turn around at the 2 mile mark instead of pushing on. I'll get to 6 miles eventually, assuming there are no more setbacks along the way.

Sport
  • Basketball
  • 1h 00m

We seem to be developing a regular Thursday night basketball game. The old guys (Tony and I) took it to the young guys tonight, winning 4 out of 5 games.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3

Wednesday - May 21

Bike
  • 1h 12m 02s
  • 24.80 miles
  • 20.66 Mi/hr
Very nice morning for a ride. I think I could have broken 21 MPH average, but I took a different route from what I usually do. The wind was coming out of the north at about 5-10 MPH - nothing too bad. I usually ride mostly east-west, but I took a turn north out of town, and once I got into the wide open country, the wind was more noticeable. I average 17.9 for the 6+ miles into the wind, and 22.4 on the way back. That averages to 19.9. The rest of the time I averaged 21.4. It's fun to analyze the ride now that I can get all my data from my GPS watch. I guess the take home messages are 1. wind always hurts more than it helps, and 2. learn to stay in the aero position as much as possible to dampen the wind effect, even if it's a light wind.

Tuesday - May 20

Swim
  • 27m 05s
  • 1640.42 yards
  • 01m 39s /100 yards

New PR today over the lunch hour. Beat my old PR by 35 seconds. I was pushing hard from the start, and I was able to keep up the pace.

Splits by 500m:

9:10
9:00
8:55

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Sick: 2 Overall Workout: 5

Monday - May 19

I wanted to get over to the gym to swim today, but summer hours have begun, and the pool is only open until 5:30 now. It's OK though, because my legs are pretty sore from the re-introduction of running and the hard bike ride on Saturday.

  • Health data: Sleep: 2 Stress: 2 Soreness: 2 Sick: 2

Sunday - May 18

Run
  • 26m 48s
  • 3.13 miles
  • 08m 34s /Mi
The long road back to running continues. Yesterday, my knee did feel better as the day went on, but it was occassionally sore, mostly on hills and stairs. Every day I wake up wondering how the knee will feel that morning - today was the first good news I got for that question in a long time. I felt fine walking around and going up and down stairs. Only a little crepitus or fullness now and then, but never really any pain. So I decided to extend to 3 miles today. It was an absolutely perfect night for a run - 57 degrees, no wind. I was shooting for 27 minutes on my short neighborhood loop, so I timed it just about right. I felt good enough to do a 1-minute stride at 6-minute/mile pace toward the end. The muscles felt a little weak, but I never had any knee pain. As always, we'll see what tomorrow brings.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Sick: 2 Overall Workout: 3

robfornoff's Training Log


 May 2008 
SunMonTueWedThuFriSat
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4 5 6 7 8 9 10
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18 19 20 21 22 23 24
25 26 27 28 29 30 31
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • June's totals
  • May's totals
  • 2014 totals
  • 2013 totals