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Thursday, September 24, 2009 Workout Notes: Run-walk, 10'at 1:1 then 5:1 remainder.
From May 21, 2009 no walk breaks. Three beats higher average and 1 minute longer.
Monday, September 21, 2009 Update: I've changed the Workout Log page to include comments and replaced the daily nutrition there as it was redundant. I'm back to tracking intake hopefully regularly as this just helps me stay on course better than not doing it. Also I've joined the ranks of Facebook and will do more regular updates there. It you are interested seek me out there to see what's going on. I'll still post pertinent information here but on a sporadic basis and mostly heart rate curves that would interest me in reviewing them at a later date for comparison and analysis.
Sunday, September 20, 2009 Workout Notes: Rest day.
Saturday, September 19, 2009 Race: TDD Triathlon - 1:09, 2nd in age group and 68th out of 450 overall. A really good performance! A fine day! The swim was tight and short so it quickly took on a combative nature. I came out of the water feeling like I had just been in a washing machine on the wash cycle for the last 5 minutes. It was a run in start that quickly funneled as the first turn approached. I had the 4th fastest T1 time and a solid bike and run. Probably one of my best races to date. I won a nice Trail Rider Fuel Belt which will come in handy on my longer runs.
Heading out on the run
Tracy was second overall female and first in her age group which held 50 women!
Friday, September 18, 2009 Workout Notes: Bike EZ 0:30 then run A 0:10. Bring it!!!
Thursday, September 17, 2009 Workout Notes: Run 4 miles A about 0:37.
Wednesday, September 16, 2009 Workout Notes: Masters swim, 1900 yards.
Tuesday, September 15, 2009 Workout Notes: Rest day.
Monday, September 14, 2009 Workout Notes: Masters swim, 1900 yards.
Sunday, September 13, 2009 Workout Notes: Bike A, 0:40, 11 miles. New TDD course.
Saturday, September 12, 2009 Workout Notes: Run 5.7 miles A about 0:55.
Friday, September 11, 2009 Workout Notes: Master's swim, 0:45, 1800 yards.
Thursday, September 10, 2009 Workout Notes: Run A, 4 miles about 0:38. Really good run. Felt great!
Wednesday, September 9, 2009 Workout Notes: Master's swim, 0:45, 1900 yards. 12X100 broken up 3X4 sets hitting 1:50 on 10" RI. Kick sets 4X50 in between each set 4X100.
Tuesday, September 8, 2009 Workout Notes: Rest day.
Monday, September 7, 2009 Charlton Old Home Day 5 mile road race-0:43:10 Splits-9:00, 8:49, 8:09, 8:31, 8:41
Sunday, September 6, 2009 Workout Notes: Rest day.
Saturday, September 5, 2009 Workout Notes: Bike EZ, 17 miles about 1:20.
Friday, September 4, 2009 Workout Notes: Rest day.
Thursday, September 3, 2009 Workout Notes: AM-Run A-AN, 4 miles about 0:36 with tempo last 1.5 miles then OW Swim about 1100 yards. PM-Run A, 4 miles, about 0:38. Some fatigue. Didn't get worse and didn't get better. It was just there. The run this morning had a kick to it.
Wednesday, September 2, 2009 Workout Notes: Rest day.
Tuesday, September 1, 2009 Workout Notes: AM-Run A-AN, 7.8 miles, 1:13. Hello September and perfect running weather! Found the elixir today. Started slow and ran tempo last 1.5 miles with the last mile at an 8:12 pace. Very happy with this one. PM-Run A, 2.3 miles about 0:21. Surprisingly good run. 10.1 miles total today!
Monday, August 30, 2009 Workout Notes: OW Swim about 1100 yards.
Sunday, August 31, 2009 Workout Notes: Run A, 5.7 miles about 0:55. 25.7 miles for the week. Fatigued.
Saturday, August 29, 2009 Workout Notes: Rest day.
Friday, August 28, 2009 Workout Notes: Master's swim about 1000 yards including a 200 TT at 3:40 with 100 split at 1:33 then run 4 miles. Really blown on the run but trotted it out anyway but felt very fatigued. Probably bike, hard swim and run all together in about 14 hours accumulated the fatigue.
Thursday, August 27, 2009 Workout Notes: AM-Run A, 4 miles about 0:38. PM-Bike A, 19.5 miles, 1:07 average 17.2. Really good legs!
Wednesday, August 26, 2009 Workout Notes: AM-Run A, 4 miles about 0:38. PM-Bike EZ, 14.5 miles about 1:05
Tuesday, August 25, 2009 Workout Notes: Run A, 4 miles about 0:38.
Monday, August 24, 2009 Workout Notes: Run A, 4 miles about 0:38.
Sunday, August 23, 2009 Workout Notes: Rest day, camping.
Saturday, August 22, 2009 Workout Notes: Rest day, camping.
Friday, August 21, 2009 Workout Notes: Rest day.
Thursday, August 20, 2009 Workout Notes: AM-Run A 4 miles. PM-Bike A 10.5 miles then run A-AN 2.5 miles.
Wednesday, August 19, 2009 Workout Notes: AM-Bike A, 21 miles about 1:15. PM-OW Swim, 1.3 miles, about 0:50.
Tuesday, August 18, 2009 Workout Notes: Run A, 4 miles about 0:37.
Monday, August 17, 2009 Workout Notes: Rest day. Legs feel good.
Sunday, August 16, 2009 Workout Notes: Bike EZ, 16 miles then run 3.6 miles. Very hot. Last 1.5 miles of run was feeling the heat.
Saturday, August 15, 2009 Workout Notes: Bike A 36 miles about 2:15, 16.6 average then run A-AN 5.7 miles, 0:55. Was just going to run about 30 minutes but had good legs so extended the run.
Friday, August 14, 2009 Workout Notes: Run 5.7 miles, about 0:55.
Thursday, August 13, 2009 Workout Notes: Unplanned rest day. Had a workout scheduled but ran into a curve ball.
Wednesday, August 12, 2009 Workout Notes: AM-Run A, 5.2 miles, about 0:50. Good run. PM-OW Swim, 2200 yards, 0:50, comfortable pace. Nice swim.
Tuesday, August 11, 2009 Workout Notes: Bike EZ 16 miles about 1:10.
Monday, August 10, 2009 Workout Notes: Rest day.
Sunday, August 9, 2009 Workout Notes: SBR Douglas run through. Swim about 1/3 mile, 2 loops then bike 11 miles then run 2.5 miles. Enjoyable day.
Saturday, August 8, 2009 Workout Notes: Bike EZ about 1:00, 15 miles. Very enjoyable ride. Perfect temps.
Friday, August 7, 2009 Workout Notes: Run A, 3.6 miles, about 35 minutes. Legs a little sore from running yesterday. Lungs good though. Added three random surges/strides plus one at the finish.
Thursday, August 6, 2009 Workout Notes: Run A, 3.6 miles, about 35 minutes. Felt great and good energy. Planning on keeping the recovery phase going through August with just fun aerobic workouts and then going from there. Also trying to lose about 10 pounds over the next 3 months to improve body composition. Focus is on rejuvenation and improving body composition for now.
Wednesday, August 5, 2009 Workout Notes: OW Swim, 2200 yards, 0:50, comfortable pace.
Tuesday, August 4, 2009 Workout Notes: Revmaster bike, 0:45, EZ-A.
Monday, August 3, 2009 Workout Notes: Rest day.
Sunday, August 2, 2009 Workout Notes: Rest day.
Saturday, August 1, 2009 Block Island Triathlon-1:37 A fun weekend. The tri was 'loosely organized' but an adventure. The beach run was fun once I got my shoes off and cooled down and HR stabilized. Started out being affected by the heat and the late start time of 3:30 in the afternoon. Staying hydrated and out of the sun was a challenge. Swim was blindfold style as goggles were steamed up. Just tried to stay next to other swimmers. Bike was good but had to be careful of tourists and there were no marshals especially on the hairpin turn which would have been helpful. I was blocked from seeing the small sign so didn't realize the corner was so tight until into it and of course it was at the bottom of a downhill. Transition area was just a pile of bikes, bags and towels and tourists and SAND!
Friday, July 31, 2009 Workout Notes: Rest day.
Thursday, July 30, 2009 Workout Notes: Bike A to low AN last 5' Revmaster, 1:00 with 15' warm up EZ then 30' standing and 5' cool down. Standing seemed to help with heel stretching and could feel it in my calves afterward.
Wednesday, July 29, 2009 Workout Notes: Bike A Revmaster, 1/2 sitting and 1/2 standing alternating with songs after 10' warm up.
Tuesday, July 28, 2009 Workout Notes: Rest day.
Monday, July 27, 2009 Workout Notes: Rest day.
Sunday, July 26, 2009 Marlborough Triathlon - 1:32:08 Good race and nice venue. Liked the course. A little hilly but not too steep. Went wide on swim but couldn't warm up and didn't want to start the swim hard so eased into the swim but went off course a little. Maybe added 100 yards to the distance. Solid bike and run.
Saturday, July 25, 2009 Workout Notes: OW swim A, 0:15, 750 yards. Feeling good and rested.
Friday, July 24, 2009 Workout Notes: Bike Revmaster 0:45 generally EZ-A with 3X5' intervals standing on a 5' RI staying on the easier side during the intervals. Good spark today.
Thursday, July 23, 2009 Workout Notes: Rest day. Still no spark.
Wednesday, July 22, 2009 Workout Notes: Rest day. Got the bike ready for a ride but no spark in the engine. Felt tired all day.
Tuesday, July 21, 2009 Workout Notes: Run A-AN, about 0:37, 4.0 miles. Eased into the run over the first mile then slid into a tempo negative splitting the last 3 miles. Didn't wear a HR strap or timer but estimating 35-37 minutes. It was a solid run and legs felt strong.
Monday, July 20, 2009 Workout Notes: OW Swim, 0:45 about 2000 yards.
Sunday, July 19, 2009 Workout Notes: OW Swim, 0:15 about 800 yards then bike A with a couple of surges AN, 0:55, 15 miles. Felt better today with good legs.
Saturday, July 18, 2009 Workout Notes: Rest day and tired.
Friday, July 17, 2009 Workout Notes: OW swim approximately 2500 yards continuously, 0:55 with last 500 yards pushing then attempted strength but was struggling with the prep and warm-up so skipped it. Felt tired and muscles weren't firing. Noticed last 500 yards on swim that my arms were starting to feel heavy.
Thursday, July 16, 2009 Workout Notes: AM-Run A 3.6 miles, 0:33. PM-Bike A 1:00, EQ 16 miles at the gym.
Wednesday, July 15, 2009 Workout Notes: Bike A-AN, 1:30, 25 miles. A couple of good hills and a few random surges so AN on those and A outside of them. Great weather and pretty good legs.
Tuesday, July 14, 2009 Workout Notes: AM-Run A-AN 7.8 miles, 1:15. Rolling with a couple of good hills. Felt good for a change on this run. 70 degrees, dry and light breeze. Sweat loss 4-5 pounds. PM-Pretty wiped from the run so skipped the bike hill interval workout.
Monday, July 13, 2009 Workout Notes: Open water swim A with the last 500 yards AN. Approximately 2500 yards continuous. Strength 3 sets.
Sunday, July 12, 2009 Workout Notes: Rest day.
Saturday, July 11, 2009 Workout Notes: Bike 31 miles A then run 3 miles 148-155 HR. Still no legs for AN on the bike. Bike was 1:48 average 17.2 MPH, gusty winds.
Friday, July 10, 2009 Workout Notes: OW Swim, 0:45, 2000 yards comfortable pace continuous then Strength, 3 sets.
Thursday, July 9, 2009 Workout Notes: Bike EZ, 1:00 then Run A-AN?, 0:20, 2.0 miles. On the run I ran the first 14 minutes A at 5.7 MPH then the last 6 minutes at 7.0 MPH so probably hitting AN. RPE felt higher today on that last 6 minutes compared to yesterday but not to the point of wanting to back down.
Wednesday, July 8, 2009 Workout Notes: Bike EZ, 0:40 then Run A-AN?, 0:20, 2.0 miles. On the run I ran the first 14 minutes A at 5.7 MPH then the last 6 minutes at 7.0 MPH so probably hitting AN but the pace felt comfortable (RPE) and not pushed so just ran with it. I replaced this workout for the 20' swim today and will pickup the regular schedule Thursday.
Tuesday, July 7, 2009 Workout Notes: Unscheduled rest day. Couldn't get a workout in in the morning and was too tired by the evening so skipped the workout. Feeling tired and being in the recovery segment I felt rest was more appropriate than trying to push through fatigue.
Monday, July 6, 2009 Workout Notes: Rest day.
Sunday, July 5, 2009 Workout Notes: Rest day.
Saturday, July 4, 2009 Workout Notes: Bike A 33 miles, 2:00 then Run 3 miles. No legs to push AN on the bike so stayed A. Run stayed at 146-155 pretty much. Run legs weren't bad. Bike legs were tired. The long transition was due to watching LA out on the TT course in the TDF.
Friday, July 3, 2009 Workout Notes: Master's swim, 0:45, 1500 yards. Felt good and times were consistent and fast for me. First time in the pool since the Friday before Memorial Day. I think the LSD OW swims seem to build my endurance and durability. Breakfast then strength workout, 3 sets.
Thursday, July 2, 2009 Workout Notes: Bike 2, 0:40 with 7X3' at level 16 on 1' RI then run 7.5 miles, 1:20 at the gym. Good steady energy.
Wednesday, July 1, 2009 Workout Notes: Bike A, 1:30 at the gym.
Tuesday, June 30, 2009 Workout Notes: Bike A, 1:00 then Run A, 0:30 both at the gym.
Monday, June 29, 2009 Workout Notes: OW Swim, 0:45, 2000 yards comfortable pace then Strength, 3 sets.
Sunday, June 28, 2009 Workout Notes: Rest day.
Saturday, June 27, 2009 Workout Notes: Took a rest day and skipped bike-run. Had a job late today and after prepping for it felt tired.
Friday, June 26, 2009 Workout Notes: OW Swim about 1500 yards, 0:35, comfortable pace. Too tired to do strength workout so skipped it. Sleep has been short this week with an erratic schedule.
Thursday, June 25, 2009 Workout Notes: AM-Bike 2, 7X3 AN, 6 at level 16 and the 7th at level 17, 0:45 at the gym PM-Run A, 5.7 miles, about 1 hour.
Wednesday, June 24, 2009 Workout Notes: Bike A, 1:30 at the gym.
Tuesday, June 23, 2009 Workout Notes: Bike EZ, 1 hour then run A, 0:30 at the gym.
Monday, June 22, 2009 Workout Notes: Rest day.
Sunday, June 21, 2009 Webster Triathlon-1:23 HR curve looks almost identical to 2007 but 2007 finish time was 1:15. The swim was longer this year and closer to a true half mile but still adding a couple of minutes for the swim and performance still looks flat in comparison. Felt good through out the race. Maybe should have pushed the bike more but I was trying to stay with a 160 target HR. Run time was the same as last year. Had a headache and felt hot and lethargic after the race so maybe was fighting something but really I just don't know. Next race is the end of July and maybe that one will be sharper. Actually looking back over 2007 I was 18 pounds lighter. That is the problem! 2009 on the left and 2007 on the right (Appleman in July)
2009
2007
Saturday, June 20, 2009 Workout Notes: OW swim A, 0:20 about 1000 yards. Ready!
Friday, June 19, 2009 Workout Notes: Rest day.
Thursday, June 18, 2009 Workout Notes: Bike EZ 1:00 inside then run A 0:20 outside. Good legs. Ready to race!
Wednesday, June 17, 2009 Workout Notes: OW Swim, 0:30, about 1500 yards at a comfortable pace. Feeling great!
Tuesday, June 16, 2009 Workout Notes: Biked the Webster course this morning with Jason, a 35 year old former bike racer who just happened to run a 6K this past weekend at a 5:16 pace and is doing his first tri Sunday. After easing into the ride I was soon over clocking the workout. Good legs and went up the hill in 39/21, 2 gears higher than I did in the race last year. HR was peaking at 173-174 and flats I was sustaining 160-167 so definitely race intensity for me for about 20-25 minutes I'd say. Ran 20' after at A. Good legs there as well. Sleep last night was awful so hoping the rest of the week I can get more sleep and lay off the intensity. Mentally it was nice to know it was there though.
Monday, June 15, 2009 Workout Notes: Rest day.
Sunday, June 14, 2009 Workout Notes: Rest day.
Saturday, June 13, 2009 Workout Notes: Bike A 33 miles, 2:00 then Run 3 miles. No legs to push AN on the bike so stayed A. Run stayed at 146-155 except last mile was 155-168 pushing a little more. Run legs felt like they were finishing the last 3 miles of a marathon.
Friday, June 12, 2009 Workout Notes: Strength, 3 sets then OW swim 1500 yards, about 0:30.
Thursday, June 11, 2009 Workout Notes: Bike 2, 0:45 with 7X3' hill repeats with 2' seated level 16 then 1' standing level 20 with 1' RI then Run A 5.7 miles, 1:00 both at the gym. Feeling strong. Still some pinched nerve remnants.
Wednesday, June 10, 2009 Workout Notes: AM-OW swim 1700 yards, 0:35. PM-Bike A, 1:05 at the gym.
Tuesday, June 9, 2009 Workout Notes: Bike A, 1:00 then Run 1, 0:45 with 8X2' hill repeats both at the gym.
Monday, June 8, 2009 Workout Notes: OW swim 1500 yards, 0:30 then Strength 3 sets.
Sunday, June 7, 2009 Workout Notes: Rest day.
Saturday, June 6, 2009 Workout Notes: Bike A, 33 miles about 2:15 riding time then run 3 miles about 28 minutes with final mile at 9:00 pace. First mile was 9:30 pace. Felt great throughout.
Friday, June 5, 2009 Workout Notes: OW Swim A, 1500 yards, about 0:30. good swim with no issues.
Thursday, June 4, 2009 Workout Notes: Bike 2, 1:00 with 2X20'AN on 1'RI then run 3 miles on treadmill, 0:32. Feeling back to normal!
Wednesday, June 3, 2009 Workout Notes: Bike A, 1:00. Pushed a little for about half say 140-153 or so HR and finished with low tension but high cadence and felt good. The arm pain is 90 percent better. Just some shoulder discomfort at extreme ranges.
Tuesday, June 2, 2009 Workout Notes: Rest day. Pinched nerve and arm pain. Chiro and traction for remedy. By days end treatment was working well.
Monday, June 1, 2009 Workout Notes: AM-Strength 3 sets. Felt fresh and strong. Good energy. PM-OW Swim A, 1500 yards, 6L, 0:30 continuous. HR average 129.
Sunday, May 31, 2009 Workout Notes: Rest day. Yard work again.
Saturday, May 30, 2009 Workout Notes: Bike-run workout. This is a route I said I would never ever do. Not only rode it in one direction but both directions. No warm up then start off climbing the pre-climb then make the first climb then turn around and climb back the opposite way. HR looks like 4 intervals. The final climb about 7 minutes I blew on a steep section and walked about 50 yards then continued riding the remainder of the climb. Low gear was a 42/26. I could have used one more gear OR 10 less pounds. Transition was 5' so some lollygagging there. HR average including lollygagging was 4 beats below my race pace from a couple of weeks back. Not your mamma's recovery workout for sure but this sure was a good solid training workout. The person I rode with LUUUUVS this workout and thought it was fun and is a fast cyclist. I will re-attempt this route after I lose 10 more pounds. Bigelow Hollow Death Ride and Run
Friday, May 29, 2009 Workout Notes: OW Swim A, 1000 yards about 25 minutes. Rain and water was cold. Basically 4X250 with 30" RI Thursday, May 28, 2009 Workout Notes: Bike A, 1:00 at gym then run A on treadmill, 0:30, 2.8 miles.
Wednesday, May 27, 2009 Workout Notes: Bike EZ, 1:00 at gym then run A on treadmill, 0:20, 1.9 miles.
Tuesday, May 26, 2009 Workout Notes: More loam spreading so took a rest day. Felt tired today maybe from the pollen and being outside the last couple of days.
Monday, May 25, 2009 Workout Notes: First OW swim about 20-25 minutes, 900 yards, 4X225 with 1' RI then bike 12.5 miles, Webster course, 0:45.
Sunday, May 24, 2009 Workout Notes: Rest day 2. Felt better today and did about 4-5 hours of yard work spreading loam, seeding and rolling and then rested the remainder of the day. Nutrition has been good and weight is SLOWLY coming down. Solid 8 hours of sleep last night..
Saturday, May 23, 2009 Workout Notes: Rest day. Sleep was on and off last night and I felt tired and fatigued. Fatigue never let up so I moved to a rest day. I'll move the two scheduled rest days up one day and do an OW swim and bike on Monday.
Friday, May 22, 2009 Workout Notes: Masters swim 1600 yards then strength 3 sets. Legs didn't seem too bad this morning. Swim was 100X8 then 50X8 and I was able to hold and descend times pushing hard.
Thursday, May 21, 2009 Workout Notes: AM-Run A 5.7 miles on the road, 0:57. No walking including going up a steep hill. PM-Bike 2 - 2X20' AN. Legs were trashed on 2nd interval but kept pushing it and finished strong.
Wednesday, May 20, 2009 Workout Notes: Masters swim 1600 yards.
Tuesday, May 19, 2009 Workout Notes: AM-Run was scheduled for 45' with 2X8 AN on 1'RI. I changed the format as I have been having some bad runs so I mainly just wanted to finish without doing a run/walk the last mile so I set out thinking I would try 3 miles and if I felt up to it go for 4 miles which I ended up doing. First interval was about 5-6 minutes on the 2nd mile then 3rd mile easy then last mile hard or AN. Ran an 8:20 on the last mile so I feel this was a successful workout. PM-Bike A, 21 miles, 1:20. Nice ride and perfect temperatures. HR average 128.
Monday, May 18, 2009 Workout Notes: Strength 3 sets. Better legs today.
Sunday, May 17, 2009 Workout Notes: Really sore legs. Advil and rest day.
Saturday, May 16, 2009 Workout Notes: Sore legs. Bike 29 miles run 3 miles.
Friday, May 15, 2009 Workout Notes: Masters swim 1600 yards then strength 3 sets.
Thursday, May 14, 2009 Workout Notes: Bike 2 - 2X20' AN then Run A 1 hour, 5.7 miles both at the gym.
Wednesday, May 13, 2009 Workout Notes: Masters swim 1600 yards. PM bike EZ 10 miles. Still a lot of pollen about.
Tuesday, May 12, 2009 Workout Notes: Ran 1 mile at 9:50 but felt high RPE, struggle and fatigue so stopped and walked back. Pollen has been high and the wind Sunday likely caused some issues. Feel good otherwise and sleep has been good as well.
Monday, May 11, 2009 Workout Notes: Rest day.
Sunday, May 10, 2009 Hopkinton Duathlon-1st in AG and 30th overall out of 120. 30th place overall 1:41:14 1/3 M5559 80 17:24 1:03 19 54:35 1:04 45 27:10
Saturday, May 9, 2009 Workout Notes: Rest day. Legs were tired from working Friday night so opted for rest over a light workout.
Friday, May 8, 2009 Workout Notes: Masters Swim with wetsuit. 1300 yards. Stroke count is about 3 strokes less per 25 yards using the wetsuit. 17 vs. 20-21 strokes.
Thursday, May 7, 2009 Workout Notes: Bike A 1:00 then Run A 1:00 at the gym.
Wednesday, May 6, 2009 Workout Notes: Swim 1000 yards A
Tuesday, May 5, 2009 Workout Notes: Run a 0:30 treadmill.
Monday, May 4, 2009 Workout Notes: Rest day.
Sunday, May 3, 2009 Workout Notes: Rest day.
Saturday, May 2, 2009 Workout Notes: Bike 25 miles then run 3 miles.
Friday, May 1, 2009 Workout Notes: Unscheduled rest day. Feeling washed out maybe due to the pollen.
Thursday, April 30, 2009 Workout Notes: At the gym, Bike 2 with 2X15' AN for 45' total then Run A, 1:00 for 5.8 miles. Solid.
Wednesday, April 29, 2009 Workout Notes: Master's swim, 1650 yards with distance sets. Times were consistent throughout.
Tuesday, April 28, 2009 Workout Notes: Run 2 miles then bike 16 miles then run 3 miles pushing the last 15 minutes to AN. Hot out with a high of 91 degrees today so moderated intensity a bit.
Monday, April 27, 2009 Workout Notes: Rest day. More yard work. Skipping strength workout today. Yard work seems to have a lot of lifting, pulling, pushing, squatting and core exercises. Solid 9 hours of sleep last night!
Sunday, April 26, 2009 Workout Notes: Rest day. Yard work.
Saturday, April 25, 2009 Workout Notes: Bike 20 miles, 1:15-1:20 then run 3 miles, 0:26. Not sure of HR on bike as it wasn't registering and started timer late so not sure of time. Did this workout with a swim buddy who is contemplating doing a tri. He's a faster runner than me so by the first mile I was 8:36 and he was about a minute ahead. Ended up running about 40 seconds slower then my time trial for the 3 miles and took a couple of walk breaks on the last mile as I felt I was overextending especially with the sun and heat. Felt good after and had good legs throughout. I think if I'm going to run without having to take walk breaks I need to start out at 9 minute miles and then negative split from there. If I lose 10-20 pounds then I'll likely get faster.
Friday, April 24, 2009 Workout Notes: Master's swim 1700 yards then Strength 2, 3 sets.
Thursday, April 23, 2009 Workout Notes: Bike 2 with 3X10 AN then Run A 1:00, 5.0 miles both at the gym.
Wednesday, April 22, 2009 Workout Notes: Master's swim, 1650 yards.
Tuesday, April 21, 2009 Workout Notes: Run A 0:45, 4.4 miles with 1X10 AN then follow with Bike A, 1:00 at the gym.
Monday, April 20, 2009 Workout Notes: Strength 3 sets about 1 hour.
Sunday, April 19, 2009 Workout Notes: Rest day with an easy 5 mile hike in the woods.
Saturday, April 18, 2009 Workout Notes: Bike A 1:20, 20 miles then Run A 0:30, 3 miles. 20 miles was enough today. Chest is still a little constricted from the cold but stayed aerobic and was fine. Crashed with a nap in the afternoon.
Friday, April 17, 2009 Workout Notes: Master's swim with 500 TT wearing wet suit then Strength, 2 sets. Felt tired mid day. Still recuperating from chest cold. With wetsuit and in pool start:
7:54
Thursday, April 16, 2009 Workout Notes: Bike A, 1:00 then Run A, 0:30. Felt good!
Wednesday, April 15, 2009 Workout Notes: Strength, 2 sets.
Saturday, April 11, 2009 - Tuesday, April 14, 2009 Workout Notes: Came down with a chest cold and was wiped out so still extending recovery and rest days.
Friday, April 10, 2009 Workout Notes: Master's swim 1650 yards then Strength 2, 1 set. Felt great.
Tuesday, April 7, 2009 - Thursday, April 9, 2009 Workout Notes: Rest days and extended recovery.
Monday, April 6, 2009 Workout Notes: Rest day. This one scheduled. Starting to feel more rested. Solid 8 hours of uninterrupted sleep last night.
Sunday, April 5, 2009 Workout Notes: Still feeling tired so skipped workout again. Went on an easy 4.5 mile hike.
Saturday, April 4, 2009 Workout Notes: Felt fatigued and lethargic so took a rest day.
Friday, April 3, 2009 Workout Notes: Swim A, 0:20. Pool was like bath water, 86 degrees. Felt too hot after 20' so stopped.
Thursday, April 2, 2009 Workout Notes: Bike 2, 0:50.
Wednesday, April 1, 2009 Workout Notes: Run 1, 4.5 miles, 0:45.
Tuesday, March 31, 2009 Workout Notes: Bike 1, 1:00.
Monday, March 30, 2009 Workout Notes: Strength 1, 3 sets.
Sunday, March 29, 2009 Workout Notes: Rest day.
Saturday, March 28, 2009 Workout Notes: Bike A, 1:30, 24 miles. Dead legs and low heart rate so skipped the 20' run and just pedaled easy with average HR for the ride of 129. Missed this run and Thursday's 1 hour run this week but really no legs or energy for it. The assessments typically seem to throw me on the recovery end of things.
Friday, March 27, 2009 Workout Notes: Master's swim 1600 yards then Strength2, 3 sets.
Thursday, March 26, 2009 Workout Notes: Bike Assessment 3/26/09 Bike Assessment Notes: Warm-up about 4-5 miles and 15' or so. 43 degrees at the start so cool and had extra clothing, tights, jacket, shoe covers and gloves. This was a solid effort. Only my second ride outside since last year. Total ride including warm-up and cool-down was 22 miles. Bike: Elite TT with Zipp 808 rear, Zipp 808 front Duration: 31:28 (actual ride time) Distance: 10.0 miles Avg MPH: 19.2 Avg HR Rate: 160 I felt 9 RPE: 9
Wednesday, March 25, 2009 Workout Notes: Master's swim, 0:45, 1500 yards.
Tuesday, March 24, 2009 Workout Notes: AM: Bike 1, 1:00 stationary bike. PM: Run Assessment: 3/24/09 BHS track, inside lane Run Assessment Notes: Conditions were excellent and a solid effort. Only my second run outside since last year. Duration: 25:22 Distance: 3 miles Avg Pace: 8:27 Avg HR Rate: 168 I felt 9
Monday, March 23, 2009 Workout Notes: Strength, 3 sets. Went well.
Sunday, March 22, 2009 Workout Notes: Rest day.
Saturday, March 21, 2009 Workout Notes: Bike EZ 17 miles about 1:30. First ride outside since last year. Slow and easy group ride.
Friday, March 20, 2009 Workout Notes: Swim EZ 1X1000, 0:23 then strength 2, 1 set.
Thursday, March 19, 2009 Workout Notes: Bike A 0:45, then Run A, 0:30, 3.0 miles.
Wednesday, March 18, 2009 Workout Notes: Swim EZ 1X1000, 0:20. Very enjoyable swim. Felt great.
Tuesday, March 17, 2009 Workout Notes: Run A, 3.6 miles, 0:35. HR average 145. First outside run since last year. Legs felt solid and not many cobwebs. I actually went faster than I thought I would for a fairly low intensity effort. First mile was 9:40. I tried to stay slow with short strides throughout. Cadence was 90-92 so happy with that as well.
Monday, March 16, 2009 Workout Notes: Rest day and recovery week.
Sunday, March 15, 2009 Y Swim Meet Results: This felt like a really good performance for me. I was very pleased with my results. I made changes in my stroke a couple of days before that when assimilated I think will drop my times more. My overall technique and balance and energy felt foundationally solid. The best so far. Hopefully I can build on that.
Saturday, March 14, 2009 Workout Notes: Bike-Run workout, 1:45 with last 30' at level 15 and 85-90 rpm on the bike. Hit all workout protocols and had good legs throughout. Legs felt great afterwards as well and no fatigue this week at all. Nutrition: 2 cups Raisin Bran with skim milk about 450 calories just prior to workout then 300 calories Gatorade on the bike and a banana after stretching then yogurt and a pear after showering for recovery.
Friday, March 13, 2009 Workout Notes: Master's swim, 0:40 about 750 yards working on starts and finishes for the upcoming meet. The 500 FS falls in the middle of the meet so I'm changing my events to 200 FS then RI then 100 FS then RI then another 200 FS on the choice swim. That will give me a broken 500 but at a faster pace. This seems to make the most sense given where the 500 falls in the meet and my current training.
Thursday, March 12, 2009 Workout Notes: AM-Bike 2, 0:50 with 5X6' AN at level 16 and HR mostly 155-160. I had good legs so wanted to keep pushing this gear/level even though my cadence was mostly about 80. I pushed the cadence on the end of the last interval for 2' to 90-95. PM-Run A, 1:00 and 6 strides for 5.1 miles.
Wednesday, March 11, 2009 Workout Notes: Master's swim 1100 yards. Mostly sprints preparing for the swim meet. Shorter yardage but very hard workout.
Tuesday, March 10, 2009 Workout Notes: Bike 1 A, then Run 1 with 3X10 AN but keeping HR at the low end about 150. Feeling tired starting out this week. Sleep quality has been off. Hopefully I'll get better sleep as the week progresses.
Monday, March 9, 2009 Workout Notes: Strength 1, 3 sets.
Sunday, March 8, 2009 Workout Notes: Rest day.
Saturday, March 7, 2009 Workout Notes: Bike-Run workout, 1:45. Felt off all day. Kind of woozy like I had a touch of something. Started this workout feeling fatigued and it never got any better. Had my normal nutrition for this workout so I don't think that was it. I felt very hot for the exertion I was putting out and had to go stick my head under cold water in the shower a couple of times to cool down. The run I felt better as I had found a fan and set it to high but when I finished there was nothing left to even do stretching with. My brain told me to stop the workout at 1:00, 1:15, and 1:30 but I kept ignoring it. At 1:15 and 1:30 I tried the cold water on my face and head and that seemed to help and I was pounding down fluids. I noticed I was sweating less after an hour so took in additional fluids. I was barely able to hit the HR aims the last 30' on the bike but I did maintain 147-150 so hit them on the low end. As I write this Sunday morning I feel much better today so I think it was a low grade bug of some kind.
Friday, March 6, 2009 Workout Notes: I swam 3X500. First one was warm up pace @ 10:15. Second one by 200 yards in I realized it was a good pace so held it. By 300 yards in feeling the lactic acid I knew I wasn't descending the third one so finished it holding that pace and pushing the last 100 but not a death march push and came in at 9:35 so I should be able to hit a 9:30 or even 9:15 at the meet. The last 500 I did as a cool down trying to push off well and hold form. That one was 10:45. The good part was that I'm feeling comfortable with the distance. Followed with Strength 2, 3 sets.
Thursday, March 5, 2009 Workout Notes: Bike 2, 0:50 with 5X6' AN at level 15 and HR 154-173 ascending on the intervals then followed with Run A, 1:00 and 6 strides for 5.1 miles. Nutrition was 2 bananas prior to workout then 400 calories (2 large bottles) of PowerBar energy drink. Good legs and energy throughout but felt some fatigue after I stopped. Followed with a good recovery meal about 1 hour after finishing. Definitely felt this one by the evening.
Wednesday, March 4, 2009 Workout Notes: Swim A, 1X1000 then 1X200. Short on time. Felt good. Did the 1000 on about 20' but didn't push just focused on staying consistent with stroke and form and rhythm.
Tuesday, March 3, 2009 Workout Notes: Bike 1 A, then Run 1 with 3X10 AN (HR 150-160) on 6.0, 6.3 and 6.5 MPH so a tad descending. Seemed to have abundant energy and felt strong.
Monday, March 2, 2009 Workout Notes: Rest day. Due to the snow storm I didn't make it to the gym so this ended up as a family and rest day. I seemed a bit tired so it worked out well.
Sunday, March 1, 2009 Workout Notes: Rest day.
Saturday, February 28, 2009 Workout Notes: Bike A, 1:00. Economy for HR and levels and cadence on the stationary bike seemed really good to me this week. I could be wrong but will see once the weather changes and I'm able to bike on the road again in another month or so but overall the bike is feeling EZ. I think the new structure of workouts is paying off and endurance seems to be improving as well. That's all subjective I know. Still a carb sponge.
Friday, February 27, 2009 Workout Notes: Master's swim 1250 yards then Strength 2, 1 set.
Thursday, February 26, 2009 Workout Notes: Bike A 0:45-Run A 0:30. Did this workout as a duathlon. Run 15', bike 45' run 15'. Stayed A throughout but RPE felt EZ. I was a carb sponge yesterday so had abundant energy.
Wednesday, February 25, 2009 Workout Notes: Swim A, 0:25. 10X50 then 1X500 focusing on stroke mechanics, push offs and streamlining.
Tuesday, February 24, 2009 Workout Notes: Run A, 0:30, 2.5 miles with 3X30" strides.
Monday, February 23, 2009 Workout Notes: Recovery week. Strength 1, 1 set.
Sunday, February 22, 2009 Workout Notes: Rest day. Felt good.
Saturday, February 21, 2009 Workout Notes: Bike-Run workout, 1:45. Hit all workout protocols and had good legs throughout. Legs felt great afterwards as well and no fatigue this week at all. Drank 2 large bottles of PowerBar Endurance on the bike or about 400 calories.
Friday, February 20, 2009 Workout Notes: Master's swim 1400 yards. Strength 2, 3 sets. I was unsure if I would be recovered enough to do the complete strength workout but all went well.
Thursday, February 19, 2009 Workout Notes: AM-Bike 2 with 5X6' AN on 1'RI, 0:50. Good legs and hit protocols. Levels 16/15. PM-Run A 1:00 with 6 strides.
Wednesday, February 18, 2009 Workout Notes: Master's swim 1000 yards doing hypoxic breathing and breaststroke and backstroke or at least my versions there of. Didn't feel productive but will likely aid in recovery for Thursday's workouts.
Tuesday, February 17, 2009 Workout Notes: AM: Run 1 with 3X10' AN, 4.4 miles, 0:45. HR stayed between 150-160. PM: Bike 1, 1:00.
Monday, February 16, 2009 Workout Notes: New Strength 1 and core workout, 3 sets. Seemed to go well. Seemed a bit lethargic but got everything accomplished.
Sunday, February 15, 2009 Workout Notes: Rest day. Took it easy all day.
Saturday, February 14, 2009 Workout Notes: Bike 3, 1:30. Felt some leg fatigue over the last 10 minutes but hit the workout protocols. Ran through a few of the new strength and core movements afterward to see if I could do them and felt fine so just leg fatigue from the repetitiveness of the cycling movement is what I was experiencing.
Friday, February 13, 2009 Workout Notes: Master's swim 1500 yards then breakfast then Run A 1:00, 5.1 miles on the treadmill with 6X30" strides. Felt solid today. Swim times seem to be dropping (like 6X75 dropped 5" on each 75 with less out of breath) as I'm getting smoother with implementing stroke changes at speed.
Thursday, February 12, 2009 Workout Notes: Bike 2 with 8X3' AN at 60-70 RPM on 1'RI then Strength 2, 3 sets. On the bike I did all at Level 17 (up from previous levels of a combination of 16-17) and 60 rpm with HR 155-165. I was looking forward to the 8th interval which I pushed to a HR of 170-173. Felt very strong on the weights. The core I cut to 2 sets and a bit lighter ball as I had some lower back pain return yesterday and could feel it when doing the circles in one direction. I'm thinking it's just some muscle soreness.
Wednesday, February 11, 2009 Workout Notes: Master's swim, 1500 yards then Bike 1, 1:00.
Tuesday, February 10, 2009 Workout Notes: Run 3.8 miles with 3X8' AN.
Monday, February 9, 2009 Workout Notes: Strength 3 sets, about 1:00 with warm-up. Lower back feels back to normal.
Sunday, February 8, 2009 Workout Notes: Rest day and last day of a recovery week. Feeling good and looking forward to the next block. EZ snowshoeing about 1 hour.
Saturday, February 7, 2009 Workout Notes: Bike A, 1:00. Felt good. Stayed within the A zone but I had to keep pulling myself back after about 30 minutes.
Friday, February 6, 2009 Workout Notes: Master's swim 1400 yards, 0:45 then Run A, 0:30, 2.7 miles.
Thursday, February 5, 2009 Workout Notes: Bike A, 0:45 then Strength 2, 1 set.
Wednesday, February 4, 2009 Workout Notes: Master's swim, 0:45, 1500 yards with 16X75 main set descending after every four.
Tuesday, February 3, 2009 Workout Notes: Run a, 0:20 1.7 miles.
Monday, February 2, 2009 Workout Notes: Recovery week. Strength 1 set.
Sunday, February 1, 2009 Workout Notes: Rest day. Saturday's workout had a bit of a kick by mid afternoon on Saturday. Felt good today though.
Saturday, January 31, 2009 Workout Notes: Bike 2, 0:50, 8X3' AN intervals. I did the first 7 intervals with level 17 for 2' at 60 rpm and 1' level 16 at 70 rpm and the 8th interval was 2' at level 17 and 1' at level 18 all 60 rpm. I could have done maybe two more intervals so good legs. I was able to handle a bit more wattage (levels a bit higher) on the intervals compared to last week when I did this. HR stayed in target zone 154-170 and a bit over on the last 1' of the last interval. On the swim I was thinking of making up it was between that and sleeping. I chose sleeping.
Friday, January 30, 2009 Workout Notes: Master's swim 1600 yards, 0:45 then breakfast then Run A, 1:00, 5.1 miles. Feeling really good on this block. Still contemplating on swimming Saturday morning but will still play it by ear.
Thursday, January 29, 2009 Workout Notes: Run 2, 0:48, 4.5 miles then Strength 2. Went well but was tired by the end.
Wednesday, January 28, 2009 Workout Notes: Skipped Master's swim due to weather. Bike 1, 1:15. I added 1X10' interval standing at the end with 70 rpm and HR 150-155. Went well. I may try and add a second swim back in on Saturday morning but will see how the week plays out first.
Tuesday, January 27, 2009 Workout Notes: Run 1, 0:40, with 8'X3 AN on 1' RI, 3.7 miles. Felt solid. HR 150-155 on first 2 intervals with last 2' on interval 2 a bit higher and 3rd interval 160-167.
Monday, January 26, 2009 Workout Notes: Strength 1, 3 sets. Felt a bit of fatigue. Not fresh like last week but not an impediment either. Finished strong.
Sunday, January 25, 2009 Workout Notes: Rest day. Did nothing but rest all day.
Saturday, January 24, 2009 Workout Notes: Bike 3, 1:30. Challenging workout but within reach. The Tabata Intervals in the middle for 10 minutes were challenging but I was able to sustain them and the last 10 minutes of the workout I felt some fatigue in my legs but held HR and cadence ok. This workout had a kick and by the afternoon my whole body felt the effects and I ended up taking a pretty long nap. I was able to hit the entire protocol of the workout.
Friday, January 23, 2009 Workout Notes: Master's swim, 0:45, 1400 yards then breakfast then run, 0:50, 4.3 miles. Seemed to go well with no issues.
Thursday, January 22, 2009 Workout Notes: Bike 2 with 8X3' AN at 60-70 RPM on 1'RI then strength 2, 3 sets. Challenging but went well. I did the bike first as a warm-up and to be as fresh as possible for that workout.
Wednesday, January 21, 2009 Workout Notes: Master's swim, 0:45, 1600 yards, stroke emphases then breakfast then Bike 1, 1:00.
Tuesday, January 20, 2009 Workout Notes: Run 1, 0:40, with 8'X3 AN on 1' RI, 3.7 miles. Felt solid. HR 150-155 on first 2 intervals and 3rd interval 165-167.
Monday, January 19, 2009 Workout Notes: Strength 3 sets.
Monday, January 12, 2009 - Sunday, January 18, 2009 Workout Notes: Typical recovery week. See log. No issues.
Sunday, January 11, 2009 Workout Notes: Rest day. Clean up snow again.
Saturday, January 10, 2009 Workout Notes: Swim 33X50 working on the catch phase of my stroke then Bike 2 for 0:45 with 8X2' AN and 110-120 RPM on 1' RI.
Friday, January 9, 2009 Workout Notes: Master's swim about 1500 yards then Run A, 0:45 with 6 pickups about 4 miles.
Thursday, January 8, 2009 Workout Notes: Bike 1 then Strength 2.
Wednesday, January 7, 2009 Workout Notes: Unscheduled rest day. Due to the ice storm I skipped the pool and shoveled slush and ice instead. I may try and make up the swim on Saturday before the bike.
Tuesday, January 6, 2009 Workout Notes: Run 1 with 2X10' AN about 3.7 miles.
Monday, January 5, 2009 Workout Notes: Master's swim 1600 yards then Strength 1, 3 sets including Gambetta core work.
Sunday, January 4, 2009 Workout Notes: Rest day.
Saturday, January 3, 2009 Workout Notes: Group swim with the Master's swimmers and worked on technique with one of the swim coaches watching what I was doing. Finished with Dutch relays until cooked. Had breakfast, shoveled snow then Bike 2 and stretch. I was going to try and do the strength 2 workout but there wasn't enough left after the bike 8X2' AN intervals.
Friday, January 2, 2009 Workout Notes: Master's swim about 1600 yards then run 0:45 A with 6 pickups.
Thursday, January 1, 2009 Workout Notes: Rest Day. I had planned to do Bike 1 today but that never happened. Ended up just taking it easy all day.
Wednesday, December 31, 2008 Workout Notes: Master's swim 1600 yards, 0:45. Pretty much all A but building close to AN on the last set. I seem to be making progress not so much with time although times are consistent but with swimming with less struggle and more comfort in the water.
Tuesday, December 30, 2008 Workout Notes: Run 4.0 miles, 0:40, 2X10' AN, 1'RI. Level 1.0, 6.5 MPH.
Monday, December 29, 2008 Workout Notes: Master's swim 1400 yards then Strength 1, 3 sets. I felt like swimming today so headed to the pool. All sets were aerobic so it should work out well and I was happy with my technique and consistency. Felt comfortable in the water.
Sunday, December 28, 2008 Workout Notes: Rest Day.
Saturday, December 27, 2008 Workout Notes: Swim about 0:45 and 1200 yards. Did 4X75 full out then some 50s and 100s doing some zipper drills and paying attention to technique and trying a couple of flip turns then Bike 2 for 1:00 then strength 2 for about 0:45. Bike 2
Friday, December 26, 2008 Workout Notes: Rest day. Was a bit tired so took a rest day and enjoyed some time with family relaxing and playing Scrabble.
Thursday, December 25, 2008 Workout Notes: Bike 1, 1:00
Wednesday, December 24, 2008 Workout Notes: Master's swim, 1400 yards, 0:45
Tuesday, December 23, 2008 Workout Notes: Run 4.0 miles, 0:40, 2X10' AN, 1'RI. Level 1.0, 6.5 MPH.
Monday, December 22, 2008 Workout Notes: Strength 3 sets.
Sunday, December 21, 2008 Workout Notes: Rest day.
Saturday, December 20, 2008 Workout Notes: Bike A, 1:00.
Friday, December 19, 2008 Workout Notes: Master's swim 1650 yards all A with broken 700 and 650 main sets then run A 0:20.
Thursday, December 18, 2008 Workout Notes: Strength 2, 1 set and bike A, 0:30.
Wednesday, December 17, 2008 Workout Notes: Roads were icy so skipped swimming and shoveled ice instead.
Tuesday, December 16, 2008 Workout Notes: Run A 0:20, 2 miles then stretch.
Monday, December 15, 2008 Workout Notes: Strength 1 set then stretch.
Sunday, December 14, 2008 Workout Notes: Rest day.
Saturday, December 13, 2008 Workout Notes: Bike 2 then stretch. Went well and felt good doing cadence drills at 120 RPMs.
Friday, December 12, 2008 New England LMSC Short Course Meters Championship at Boston University: 800 Meter at 16:55 Cleaves, Curtis E 57 TRIY-NE 18:00.00 16:55.86 12
55.85 1:02.08 1:05.48 1:05.67 1:04.73 1:04.13 1:04.25 1:04.72
1:04.88 1:03.54 1:04.05 1:05.47 1:04.72 1:03.89 1:02.27 1:00.13
Everything went well. Loved the pool and facility! It was great to watch the BU swim team practice and we got there about 3:00 PM so saw most of their 2 hour practice. Lot's of yardage and long sets and swimming. I was the very last heat and took the wrong starting blocks but I think it go straightened out and maybe I didn't get DQ'd. I was happy with my time averaging 1:53 per 100 so was on my target time. I glanced at the clock at the halfway mark and saw 8:37 so pushed a bit harder the second 400 to try and go under 17:00. It was funny in that I was at the Aganis Arena earlier this year for a concert which is next to the facility and watched the swimmers through the windows thinking that was such a nice pool to be able to swim in and I'd never have a chance to swim in such a fine setting. Well, a few months later there I was competing in a New England Championship Meet there.
Thursday, December 11, 2008 Workout Notes: Ended up taking a rest day. Doubled up workouts
the first 3 days of this week and didn't want to chance any fatigue going into
the New England LMSC
Wednesday, December 10, 2008 Workout Notes: AM-Master's swim, 1500 yards, 0:45. PM-Strength 3 sets then stretch.
Tuesday, December 9, 2008 Workout Notes: AM-Swim 4X50 WU then 1X1000 EZ. Felt tight from the strength workout last evening and a bit fatigued so just an easy swim to loosen up and stay familiar with continuous swimming of a 1000 yard distance . PM-Treadmill Run 1 with 8X45" hill repeats. #.5 miles, 0:40.
Monday, December 8, 2008 Workout Notes: AM-Swim 4X50 WU then TT 1X1000 in 18:48!!! Took another 27 seconds off. Focused on staying relaxed and holding pace. So 1:53 per 100 average! Hooray!!! If I can repeat that pace on the 800 meter then I should have a time of about 16:55. PM-Strength 3 sets then stretch.
Sunday, December 7, 2008 Workout Notes: Rest day.
Saturday, December 6, 2008 Workout Notes: Swim 1000 yard TT again. Time 19:15. Took another 30 seconds off changing stroke a bit. So real close to 1:55 per 100 which would have been 19:10. Had some breakfast then bike 2 then stretch.
Friday, December 5, 2008 Workout Notes: AM-Swim 1X1000 then joined the rest of the Master's workout in progress. 1st 50 @ 0:50, 2nd 50 @ 0:55 then remaining 50s on 1 minute so 19:45 total on the 1000. Felt rusty on this distance so will try and do a couple more 1000s by next Friday to help build confidence swimming continuously. I felt a little bummed about my time thinking I should be repeating 100s at about 1:50 but my all time best time on the 1000 was 21:04 so actually I did better than I thought. My slowest 1000 was 21:47 two years ago so I'm 2 minutes faster. PM-Treadmill run A with 6 pickups. 0:45, 4.5 miles then stretch.
Thursday, December 4, 2008 Workout Notes: Bike 1 then Strength 2 then stretch.
Wednesday, December 3, 2008 Workout Notes: Master's swim 1500 yards.
Tuesday, December 2, 2008 Workout Notes: Run 1 3.5 miles, 0:40 then stretch.
Monday, December 1, 2008 Workout Notes: Strength 3 sets then stretch.
Sunday, November 30, 2008 Workout Notes: Rest Day. Was pretty tired the last few days mostly due to a lot going on over Thanksgiving.
Saturday, November 29, 2008 Workout Notes: Tired and skipped workout.
Friday, November 28, 2008 Workout Notes: Gym closed early so missed strength workout. Skipped swim due to skin abrasion.
Thursday, November 27, 2008 Workout Notes: Run A 5.7 miles, 0:55 with 6 strides.
Wednesday, November 26, 2008 Workout Notes: Bike 1, 1:00. Skipped swim due to an open skin abrasion.
Tuesday, November 25, 2008 Workout Notes: Treadmill Run 1, 0:40, 3.5 miles, 8X45" POE.
Monday, November 24, 2008 Workout Notes: Strength 3 sets then stretch.
Sunday, November 23, 2008 Workout Notes: Andover Y swim meet. Swam a 500, 100 and 50 free style. Too much anxiety. Swam the 500 struggling and had some kind of a problem with breathing. Almost like post nasal drip. Had it on the 50 and 100 also. The positive thing was that my body wanted to quit about 100-150 yards in when it started but I didn't let it and just tried to moderate it as best as I could.
Saturday, November 22, 2008 Workout Notes: stationary bike A 1:00 then stretch.
Friday, November 21, 2008 Workout Notes: Master's swim 1500 yards. Estimating 100 splits on upcoming 500 yard and 875 yard swims to be about 1:50 based on hitting 1:46-1:48 today on 100s at similar pace. Breakfast then run A 2.3 miles about 0:21.
Thursday, November 20, 2008 Workout Notes: Strength 2, 1 set then bike A 0:30.
Wednesday, November 19, 2008 Workout Notes: Master's swim 1500 yards. Kept intensity low except for 6X25.
Tuesday, November 18, 2008 Workout Notes: Run A 2.3 miles, 0:21.
Monday, November 17, 2008 Workout Notes: Recovery week. Strength 1 set then stretch. Ate a bit too much over the weekend and appetite was up.
Sunday, November 16, 2008 Workout Notes: Rest day.
Saturday, November 15, 2008 Workout Notes: Bike 2, 1:00 then stretch.
Friday, November 14, 2008 Workout Notes: Master's swim. Warm-up then a fast 100 off the blocks at 1:35 and a fast 50 at 0:41. Sluggish on the 100 but the 50 felt a bit better. Run A 5.7 miles, 0:54.
Thursday, November 13, 2008 Workout Notes: Strength 2, 4 sets then Bike 1.
Wednesday, November 12, 2008 Workout Notes: Master's swim 1400 yards. Main set 5X100 on 3:00 each one as fast as possible. Times were 1:35, 1:38, 1:40, 1:43, 1:41. Not great but was working on refining left arm stroke so turnover was slow.
Tuesday, November 11, 2008 Workout Notes: Run 1 modified. Ran easy to the track to meet up with Donna then ran 8X220 track intervals instead of hill repeats. The 0:40 was my fastest 220 time thus far but previous 220 times with a best of 0:43 in July 2006 (see below) were starting with a HR around 150 after running a ladder workout so really not a fair comparison. The 0:49 interval time I experimented starting easier but with a faster finish but lost 4-5 seconds so just started fast after that interval. 220s at - 0:50, 0:47, 0:47, 0:45, 0:49, 0:43, 0:42, 0:40
Run Workout - July 20, 2006
220-0:57
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