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View albumOperation Fitness Reactivate
February 7
February 6
- 45m
- 2000.00 yards
- -----
4x200y as DPS, Exaggerated, hesitation, DPS
2x150y Drill
2x100y Free
2x(2x50y Drill, 100y under 1:30)
100y CD
Swam w/ Mike. I dont think I remembered everything in this set. Did those hundy's in ~1:25, with the last around 1:22-ish. Didnt really feel all that hard either. Progress!!
- Health data: Sleep: 4 Soreness: 5 Fatigue: 3 Hours slept: 7
February 5
Rest day! ;)
Im not 100% if Im racing the 15k this weekend. I incurred a toe-nail fatality on the last couple of runs and it hurts like an SOB - but thats really nothing new. Also, my something (in between hip flexor and groin area, connecting to front of pelvis/lower ab area) is acting up and Im not sure if its worth putting the extra stress on it for some race I dont really care about and got a comp entry for. Gonna rest it today and tomorrow and see how it feels Sat morning. Itll likely be a last minute decision on how I approach the race.
- Health data: Sleep: 5 Soreness: 3 Fatigue: 3 Hours slept: 7.5
February 4
- 1h 01m 36s
- 8.51 miles
- 07m 14s /Mi
Weather: 11F, SW winds 5 mph
Calories: 997
Avg/Max Pace: 7:14/7:00
Avg/Max Cadence: 90/91
Avg Stride Length: 4ft 0in
Mid-Z1 pace run.
- 1h 10m
- 3250.00 yards
- -----
Swim Instruction
300y DPS
3x150 as 50y BBK, 50y BBK/R right, 50y BBK/R left
15' of 2x25y fast, 200y Free Mod., repeat (950y total)
15' of 25y fly, 75y Pull, 25y tarzan, 75y DPS (?800?y total)
10' of 200s, 16, 15, 14 SPL (600y total)
150y CD
Woke up at 1:30a to a cold house. Went and checked that pump that failed last time and sure 'nuff the pipe was cold. Took it apart and back together and it started working again. WTF? These pumps are pretty simple things and Im wondering if its something electrical. I pull the fuse before I take the thing apart and wonder if that resets something. Either way, that thing is likely going to be replaced.
- Health data: Sleep: 4 Soreness: 3 Fatigue: 3 Hours slept: 7.5
February 3
- 50m
- 2300.00 meters
- -----
400m DPS
8x50m Drill (2x one-arm w/ opp ext, 2x one-arm w/ opp at side, BBK/R w/ stroke, TTBR)
2x(300m, 6x50m Fast)
300m as 25m back scull, 75m DPS
Forgot to get something done lastnight for work and had to skip one of the 300 6x50 sets. Felt decent, though stroke count couldve been better.
- 1h 05m
- 20.32 miles
- -----
Trainer
Calories: 1226
Avg/Max Watts: 292/423
Avg/Max Cadence: 89/200
Avg/Max Speed: 18.7/21.8
kJ: 1140
NP: 309w
TSS: 95
IF: 0.937
Phases
20' Mid-Z1 watts w/ a few spin-ups to 300w
30' 340-350w (Actual Avg watts/HR: 352w/149)
15' Mid-Z1 watts
Legs were sore going into this. Tough, but good session. About 22' into the int it started to get hard to keep 350w. HTFU'd and kept it above that. Thatll put some hair on yer chest!
- 25m
Core - Noon
4x10 - SB Rollouts
4x12 - Knee-up Crunches
4x12 - Hanging Knee Raises
4x10 - SB Push-ups
4x10 - Crab walks w/ band
3x, 15lb DB - Dipsey Dos'
Woke up sore from those one-legged deadlifts yestereday. Its amazing how if you dont do something like that for a few weeks how sore you get when you start back up. Also, not-groin/not-hip-flexor thing is sore as well. Hmmm.......
We'll see how the burner on the trainer goes tonight - 30' at 340-350w. Yahtzee!
- Health data: Sleep: 5 Soreness: 2 Fatigue: 2 Hours slept: 7.5
February 2
- 1h 00m
- 17.54 miles
- -----
Trainer
Calories: 968
Avg/Max Watts: 250/418
Avg/Max Cadence: 92/97
Avg/Max Speed: 17.5/18.7
kJ: 900
NP: 252w
TSS: 59
IF: 0.765
Mid-Z1 watts ride.
- 1h 15m 24s
- 11.15 miles
- 06m 45s /Mi
Weather: 13F, SW winds 10 mph
Calories: 1357
Avg/Max Pace: 6:46/5:58
Avg/Max Cadence: 91/95
Avg Stride Length: 4ft 3in
Phases
15' Mid-Z1 Pace (Actual Avg Pace/HR: 7:14/135)
45' High-Z1 Pace (Actual Avg Pace/HR: 6:30/150)
15' Mid-Z1 Pace (Actual Avg Pace/HR: 7:12/145)
Felt kinda funny on this run. Something didnt seem quite right...dunno what though. Odd feeling. Right hip flexor/groin was bothering me some.
- 20m
Strength - noon
4x10, 35lb DBs - Single Leg Deadlift
4x10, 45lb DBs - SB DB Press
4x10, 20lb DBs - Standing Shoulder Press
4x10 - SB Leg Lifts
- Health data: Sleep: 4 Soreness: 5 Fatigue: 3 Hours slept: 6
February 1
- 1h 02m 58s
- 18.02 miles
- -----
Trainer
Calories: 994
Avg/Max Watts: 245/392
Avg/Max Cadence: 91/97
Avg/Max Speed: 17.2/18.5
kJ: 924
NP: 248w
TSS: 60
IF: 0.754
- Health data: Sleep: 4 Soreness: 5 Fatigue: 4 Hours slept: 10.5
My friends
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Weather: 42F, SW winds 10 mph
Stats from my computer
Calories: 1268
Avg/Max Pace: 6:03/5:09 (uncalibrated on the T5s)
Avg/Max Cadence: 94/99
Avg Stride Length: 4ft 8in
5th OA
2nd AG
PR by about ~1:40 (not counting my 15k split at the 1/2 mary last year)
Told myself I wanted to hold 6s if all was well with my leg. It was good; a little discomfort in the first couple miles but it went away. Held a fairly "comfortable race pace" - not too hard, not too easy and just cruised along. Wind kinda sucked on the way back, but held pace pretty solid and almost ran down the 4th place guy who was pretty far in front of me at the turn around. Good run given my lack of top-end training and carrying a few extra still. Ran in my Brooks T5s...man I absolutely love those shoes!
Some college runners showed up and ran a winning time of 51'. Yowzers!