Training for IMLP

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The following equipment is nearing replacement:
Fulton,MD 
Today
Light rain shower High 75FLow 65F
  • Temp: 74F
  • Hum: 89%
  • W: 7mph S
FRIDAY
Light rain shower
High 67F
Low 42F
SATURDAY
Sunny
High 65F
Low 45F
SUNDAY
Sunny
High 68F
Low 47F
MONDAY
Sunny
High 68F
Low 48F

April 16

Bike
  • 1h 30m 01s
  • 25.22 miles
  • 16.81 Mi/hr

Trainer ride. Average cadence = 73, max speed = 22.48. Finished Season 1 of Deadwood, and watched an episode of SP.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3

April 15

Swim #1
  • 06m 19s
  • 300.00 yards
  • 02m 06s /100 yards

Warm up. Laps: 0:54, 1:03, 1:05, 1:06, 1:07, 1:05

Swim #2
  • 06m 18s
  • 200.00 yards
  • 03m 09s /100 yards

Drill set. Zipper switch drill from TI. Laps: 1:29, 1:38, 1:34, 1:36

Swim #3
  • 22m 01s
  • 1000.00 yards
  • 02m 12s /100 yards

Base. Laps: 0:56, 1:03, 1:06, 1:06, 1:07, 1:07, 1:09, 1:07, 1:08, 1:06, 1:08, 1:07, 1:07, 1:08, 1:06, 1:06, 1:07, 1:06, 1:06, 1:06

Swim #4
  • 02m 39s
  • 150.00 yards
  • 01m 46s /100 yards

Sprint set. Laps: 0:46, 0:56, 0:57

Swim #5
  • 06m 31s
  • 300.00 yards
  • 02m 10s /100 yards

Cool down. Laps: 0:59, 1:06, 1:06, 1:08, 1:07, 1:06

Run
  • 38m
  • 5.10 miles
  • 07m 27s /Mi

Treadmill run at 0% incline. Did 17x 30 sec intervals on the odd minutes, and a 1 minute interval at 35min. HR graph is a little off, since I forgot to start the Garmin for ~20 sec but let it run at the end to catch up.

I'm still very bloated from the hard training and big meals this weekend.  It makes me feel so blah.  The weather today sucks (cold and rainy).  This was one of the worst swims I've had in weeks and weeks.  Yuck

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 3

April 14

Today was the first day of training I've missed in the last 14 weeks (not counting planned days off).  The combination of stress at work, the long training week last week (12+ hours) and the emotional stress of Coco dieing yesterday just left me feeling really unwilling to get on the bike for over an hour.  Overall, I don't feel too bad about skipping.
 

  • Health data: Sleep: 3 Stress: 3 Soreness: 3

April 13

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3

April 12

Bike
  • 3h 21m 21s
  • 56.16 miles
  • 16.74 Mi/hr

MD-75N to MD-26E. Finished up in the neighborhood to get to hIM distance. Strong (14-20 mph) north eastern wind. Made N on 75 hard, and E on 26 very easy going out, and the reverse coming home. Had major issues with my chain/gearing starting @ 2:30

Today was a great Easter!  :-)  This week was the first week I've gone over 12 hours of training.

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3

April 11

Swim #1
  • 06m 55s
  • 350.00 yards
  • 01m 58s /100 yards

Warm up. Laps: 0:53, 0:59, 1:01, 1:01, 1:01, 1:01, 1:01

Swim #2
  • 32m 24s
  • 1650.00 yards
  • 01m 57s /100 yards

Time Trial, with a goal of less than 2:02 per 100yds. Laps: 0:49, 0:56, 0:56, 0:58, 0:58, 0:58, 0:59, 0:59, 0:59, 1:00, 0:58, 0:59, 0:59, 1:02, 1:01, 1:01, 1:00, 1:00, 1:00, 1:03, 1:01, 1:01, 1:00, 1:00, 1:00, 1:01, 1:02, 1:00, 1:01, 1:00, 0:55, 0:56, 0:55

Swim #3
  • 07m 19s
  • 350.00 yards
  • 02m 05s /100 yards

Cool down. Laps: 0:59, 1:03, 1:02, 1:03, 1:05, 1:04, 1:03

Run
  • 1h 43m 07s
  • 13.12 miles
  • 07m 51s /Mi

Weis (6) and back, plus neighborhood loop. 166.5 lbs @ start, 163 lbs @ finish. Drank 32 oz of Gade, and 16 oz of water.

April 10

Run
  • 56m 09s
  • 7.29 miles
  • 07m 42s /Mi

Work loop, fields loop, work loop backwards. Felt like I was going to hurl from the Chipotle for the first half of the run.

Swim #1
  • 06m 13s
  • 300.00 yards
  • 02m 04s /100 yards

Warm up. Laps: 0:55, 1:04, 1:05, 1:05, 1:04, 1:02

Swim #2
  • 06m 18s
  • 200.00 yards
  • 03m 09s /100 yards

Drill set. Did 4 laps of the TI zipper switch drill. Laps: 1:31, 1:39, 1:38, 1:30

Swim #3
  • 24m 19s
  • 1200.00 yards
  • 02m 01s /100 yards

Base. Laps: 0:52, 0:58, 1:01, 1:00, 1:01, 1:00, 1:01, 1:01, 1:00, 1:01, 1:02, 1:02, 1:01, 1:02, 1:00, 1:01, 1:03, 1:02, 1:01, 1:03, 1:01, 1:02, 1:02, 1:04

Swim #4
  • 03m 31s
  • 200.00 yards
  • 01m 45s /100 yards

Sprint laps: 0:46, 0:55, 0:56, 0:54

Swim #5
  • 07m 19s
  • 200.00 yards
  • 03m 39s /100 yards

Kick set. Laps: 1:40, 1:52, 1:54, 1:53

Swim #6
  • 06m 27s
  • 300.00 yards
  • 02m 09s /100 yards

Cool down. Laps: 0:57, 1:05, 1:07, 1:07, 1:05, 1:05,

Swim #7
  • 01m 34s
  • 50.00 yards
  • 03m 10s /100 yards

Back stroke.

  • Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3
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jcnipper's Training Log


 April 2009 
SunMonTueWedThuFriSat
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12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30  
 

Volume

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Distance

Actual vs Planned

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