Swim
  • 45m
  • 1750.00 yards
  • 02m 34s /100 yards

200 wu w/pb
300 drills w/pb (cu, he, fists 2x75 2bk)
1250 - moderate pace (25'45") about 2'04"/100 yds.

Was going to do 1000, but started feeling really good around 750. Could've have kept going, except for that work thing. Have to keep some energy for spin class tonite if i can make it.

Run
  • 38m 31s
  • 3.12 miles
  • 12m 20s /Mi
Before i forget - i did not have any coffee before i started today's run. I think this may have kept my HR from spiking up more quickly at the beginning of the run.

Tried to get my RHR again this morning. somewhat more successfully in the past.
The Min i got was 57, so i guess that was it for today. I think i'm keeping it from coming down, because i'm getting anxiety over not having it come down to or below my previous low of 54. I thinks its counterproductive to "try" to get your RHR to come down ;)

As for today's run. I was pretty "okay" with it. I hesitate to say "happy", because really if i'm truly "happy" with 12'20" miles i don't know if i should be running at all.

On the positive side tho, i dropped my ceiling to 75% today (152). I actually decided i would to the run up to 75%, walk down to 65% thing again. As it turned out, i was able to run the whole time and keep it under 75%. And actually my avg was around 70%. I really tried to keep it close to 70%, but i didn't want the alarm going off continuously so i gave my self 5% of headroom.

That combined with the fact that i don't really think i have my zones locked in as i haven't done any MHR testing.

I'm going to adjust my zones slightly by bumping up my RHR to 57 until i get a lower reading. For now, i'm using the highest MHR i have recorded in the blog, which was from 2 years ago - 187, on more than one tempo'ish run. I'm guessing it's actually higher than that, but i'll have to see what the MHR test this weekend shows me.

Using 57 for RHR & 187 for MHR i get this.

65% 142
70% 148
75% 155
80% 161
85% 168
90% 174
95% 181
98% 184




Run
  • 34m 51s
  • 3.12 miles
  • 11m 10s /Mi
This morning i skipped ahead in my "Heart Rate Training for the Complete Idiot" book to the multisport training section. What i read was somewhat unexpected. I'm going to have to revisit it, but essentially it said because you are not "running" every day you are using different muscles and not depleting the glucose as much.

Bottom line, instead of doing recovery runs at below 70% (for me this is about 146) i should be doing them between 75-80% (between 153 - 160 or thereabouts)

The nice thing about this is i was able to run the whole way, even up the long, not so steep, hill and for the most part keep my HR @ 160 or below. I was able to reel it back in if i hit 160 in a relatively short period of time (less than a minute) just by running more slowly.

This is obviously going to take some playing around with as i'm still not sure what my actual RHR and MHR are. Tho, i think i'm within 5 beats of each using RHR of 55 and MHR of 185.

This weekend i'm going to try to do a MHR test to get a better idea and see if i can get a good RHR reading in the morning.

Swim
  • 40m
  • 1700.00 yards
  • 02m 21s /100 yards

wu 200 w/sb
drills 400 w/sb
- 1x50 ea. cu, he, fists, 1ad front, 1ad side
- 2x75 2bk

1x1000 (or 1100 or 1200, lost count. at least 1k tho)
(whatever this was - consistenly avg. a little under 1' - lets call it 59")

cd 4x25 slow

Bike
  • 1h 00m
  • -----
  • -----

Spin Class

Run
  • 1h 04m 10s
  • 4.81 miles
  • 13m 20s /Mi

Recovery/Base Training - let my HR get up to 152 for the last mile or 2. Tried to keep it @ 145, but didn't stop running unless is was going above 152.

Swim
  • 40m
  • 1700.00 yards
  • 02m 21s /100 yards

wu -200
drills - 300 (1x50 cu, he, sa + 2x75 2bk)
MS
4x25 @85% w/5" RI (25")
1x100 ez
4x50 @ 85% w/10" RI (50")
1x200 ez
4x75 @ 85% w/15" RI (1'15")
1x300 ez

Sport #1
  • Tennis
  • 2h 00m

dubs 6-1, 6-1 win then a comeback from 2-5 to win in a tiebreaker 7-6 for the consolation set.

Sport #2
  • Yard Work
  • 1h 00m

Raking

rbriggz's Training Log


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