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April 5

Bike
  • 3h 17m 58s
  • 56.00 miles
  • 17.06 Mi/hr

HIM coarce at Taylorville lake
The last hills kicked my but.

Sport
  • Yard Work
  • 3h 00m

56 miles after 3 hours of yard work 

 

I ate a BP&Honey  + GA before. 2 GA and 2 Balance bars and two Gels durning ride

Ice bath for <5 min.

I know I went anerobic on the last hills. What a burn.

 

 

 

April 4

Run
  • 10m
  • 0.65 miles
  • -----
Swim
  • 1h 00m
  • 3200.00 yards
  • -----

Swim Endurance
pB on the 50 yrd: 37 seconds
WU: 300 Free
12x25 on 10" rest.
400 easy, then 4x100 on 10".
MS:
4x100 RI: 20"
2x200 RI: 30"
8x50 RI: 20"
400 easy
CD: 200 Easy

Laughing PB on the 50 today ..... 37 seconds and at the end of my workout.

The 100's were from 1:36 to 1:42

I did feel sore in my back, I think the 4000 (wed) followed by the 3200 (today)  is a little much .... but I finished it.

  • Health data: Sleep: 2 Stress: 5 Soreness: 4 Fatigue: 3 Sick: 2 Hours slept: 7.5 Overall Workout: 3

April 3

RESSSSSSSSSSSSSSST DAY ......Money mouth

April 2

Run
  • 10m
  • 0.65 miles
  • -----
Swim
  • 1h 16m
  • 4000.00 yards
  • 01m 54s /100 yards

PB on distance (Endurance training)

500, 500pull, 1000, 10x50s 1'
500 pull, 1000 swim

4224 yrds is 2.4 miles

Not enough sleep, move to 8 hours.

I am very excited about my swim. I reached my goal time for the IM in August. 1hr 24mins It is good to put one leg behind me. Now I need to get after the bike.

  • Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Sick: 2 Hours slept: 7 Overall Workout: 5

April 1

Bike
  • 1h 05m
  • 18.26 miles
  • 16.86 Mi/hr

Max speed was 27.6 mph

work to irq prk 4.0
loop 3.5
hill
loop 3.5
prk to work 4.0

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Back Extensions (FB)
    1
    15
    15
    0
    0
  • CORE - Crunches (FB)
    1
    20
    20
    0
    0
  • CORE - Crunches (FB)
    1
    15
    15
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    20
    20
    0
    0
  • CORE - Pushups (FB)
    1
    20
    20
    0
    0
  • CORE - Superman (FB)
    1
    10
    10
    0
    0

Core work

 Second ride outside since surgery. 58F I had two layers and just a little cold but no overheating. The wind strong 10 to 20 mph so I could not use the aero bars.

 

Nutrition: Balance bar this morning, oatmeal at 11AM. Gel pack at 30 mins and gel pack at end for recovery.

 

 

 

 

  • Health data: Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 7

March 31

Run
  • 40m
  • 4.50 miles
  • 08m 53s /Mi

Z2-Z3 run for recovery after swim, no watch. Time estimated

Swim
  • 45m
  • 2400.00 yards
  • 01m 52s /100 yards

1000 wu
1000 ladder 5x200
pulls 400

  • Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 7 Overall Workout: 5
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gparris' Training Log


 April 2008 
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