L'uomo della sofferenza costante

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Lake in the Hills,IL 
Today
Sunny High 81FLow 60F
  • Temp: 78F
  • Hum: 56%
  • W: 16mph SW
WEDNESDAY
Partly Cloudy
High 71F
Low 54F
THURSDAY
Light drizzle
High 57F
Low 32F
FRIDAY
Sunny
High 57F
Low 39F
SATURDAY
Partly Cloudy
High 56F
Low 48F

June 18

Swim
  • 1h 00m
  • 3400.00 yards
  • 01m 45s /100 yards

3X300 SKP
4X75 drill
3X100 IM
6X150 fast
100 easy
4X125
100 easy
2x100
100 easy

Strength
  • 45m

June 17

Bike
  • 50m
  • -----
  • -----

WU: 15'
MS: 5x3' w/ 1' RI
-#1 End at low Zone 3
-#2 End at middle Zone 3
-#3 End at upper Zone 3
-#4 End at lower Zone 4
-#5 Build to Zone 4 in first 45s and hold
CD: 15'

Run
  • 1h 06m 39s
  • 6.60 miles
  • 10m 06s /Mi

Run 70' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.

'Pretty' Running - Lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

June 16

Run
  • 40m 30s
  • 4.45 miles
  • 09m 06s /Mi
Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    6
    6
    6
    100
    100
  • BACK - Seated row
    6
    6
    6
    100
    100
  • LEGS - Leg Extensions
    3
    15
    15
    90
    90
  • LEGS - Leg Press
    6
    0
    6
    0
    200

Sets: 3 or 6 depending on exercise.
Reps: 3-6 or 15-20 depending on exercise.
Speed: Slow-Mod
Recovery: 2'-4'
ALSO: Core #1, 2, and 3

June 15

Swim
  • 1h 00m
  • 3872.00 yards
  • 01m 33s /100 yards

Swam with KT and Scraps, Good times. I think were a little slow getting in and out of the water. I was definately not in the mood to swim. The water was perfect, the morning was perfect, got to work early, Maybe, Just Maybe it is going to be a good, good day. yea, why not.

Run scheduled at lunch.  I am going to try an LT test and see how that goes.  
 

June 14

Not a happy camper today.  I am sore....My Back and Hamstrings are killing me.

I am a little disappointed in my time for the tri yesterday.  I thought I had a plan.  I am waiting for the results as I am not sure where the problem occurred.  I had fun, I followed my plans for transitions (getting my wetsuit off has always been a problem, well it was solved.) Got on my bike without issue.  Rode what I thought was hard.  I do not know.

It was great seeing everyone out there.  All the MSMr's, especially Sue, KT, Lisa, Lisa and Pete, who I did not recognize until I was past him, and it did not sink in until I was far from him.  Sorry, Pete.  It was a good day and a very busy weekend. 

I need to figure some things out.  I have 12 weeks until Chicago and it is really important to me to improve on last years time. 

June 13

Bike
  • 46m 49s
  • 15.50 miles
  • 19.86 Mi/hr
Run
  • 33m 54s
  • 4.00 miles
  • 08m 28s /Mi
Swim
  • 12m 52s
  • 880.00 yards
  • 01m 27s /100 yards

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AddysDaddy's Training Log


 June 2010 
SunMonTueWedThuFriSat
   1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • April's totals
  • March's totals
  • 2013 totals
  • 2012 totals