Man I wish this past week could just start over. I did not get in half the workouts I had planned. Though some coaches plan two weeks "on," and one week "off," when it is not planned it feels like two steps forward, one step back. Better luck next week. The five day forcast is "sunny in the upper 30's" So things are looking better than last week already:)
Weekly Totals
Swim: 0:20
Bike: 5:50
Run: 2:30
Sunday, January 31, 2010
Sunday, January 31st
RUN:
About and hour run with Catherine and Bailey in Steep Rock Park in Washington, CT.
About and hour run with Catherine and Bailey in Steep Rock Park in Washington, CT.
Saturday, January 30, 2010
Friday, January 30th
BIKE:
2 hours on the trainer with T watching The Big Lebowski Great movie to watch for a 2 hour ride because the running time is 1:58.
2 hours on the trainer with T watching The Big Lebowski Great movie to watch for a 2 hour ride because the running time is 1:58.
Friday, January 29, 2010
Thursday, January 28th
BIKE:
1:20 on the trainer. Pushed some bigger gears today and it felt really hard, harder than it should. When I took my bike off the trainer I realized I had a flat tire. That could explain...
SWIM:
1500 yards (20 minutes)
The pool was really cold and I am a wuss.
Better day tomorrow....
1:20 on the trainer. Pushed some bigger gears today and it felt really hard, harder than it should. When I took my bike off the trainer I realized I had a flat tire. That could explain...
SWIM:
1500 yards (20 minutes)
The pool was really cold and I am a wuss.
Better day tomorrow....
Wednesday, January 27th
This is an EZ day. Even though this week has been EZ so far, I keep this as the EZ day.
RUN:
30 minutes on the trails with Bailey
RUN:
30 minutes on the trails with Bailey
Thursday, January 28, 2010
Tuesday, January 26th
View from the top of East Rock in New Haven. You can see Long Island across the Sound.
BIKE:
2.5 hours on the Farmington Canal Trail and East Rock Park.
RUN:
1 hour run. The last 15 minutes were at light tempo/low z3 pace.
RUN:
1 hour run. The last 15 minutes were at light tempo/low z3 pace.
Monday, January 25, 2010
Week 3 in Review
Fitness is coming around in all 3 events pretty evenly, which is nice for a change. I started to pay more attention to the clock on the swim, did some paceline work on the bike, and ran all 7 days. Looking to hit 20 hours next week.
Totals:
SWIM: 14,500 yards (3:45)
BIKE: 8:05
RUN: 5:20
TOTAL: 17:10
Totals:
SWIM: 14,500 yards (3:45)
BIKE: 8:05
RUN: 5:20
TOTAL: 17:10
Sunday, January 24th
RUN:
1:15 started off with 45 min ez on the trails and then took the paved road home for a total of 1:15.
1:15 started off with 45 min ez on the trails and then took the paved road home for a total of 1:15.
Saturday, January 23, 2010
Saturday, January 23rd
RUN:
45 minute run on the trails of West Rock. Nice day for a run. 10th day of consecutive running.
SWIM:
5500 yards (1.5 hours)
800 free 200 kick
500free, 5x100@1:30
500free, 5x100@1:25
500pull w/paddles, 5x100@1:20
500pull w/paddles, 5x100@1:15 (fins)
500 ez....pool closed. wanted to get in another 500
45 minute run on the trails of West Rock. Nice day for a run. 10th day of consecutive running.
SWIM:
5500 yards (1.5 hours)
800 free 200 kick
500free, 5x100@1:30
500free, 5x100@1:25
500pull w/paddles, 5x100@1:20
500pull w/paddles, 5x100@1:15 (fins)
500 ez....pool closed. wanted to get in another 500
Friday January 22nd
BIKE:
3:15 on the roads of eastern CT with T. Good ride, felt a little weak before refueling at coffee shop. I've come a long way in week, but have a long way to go.
RUN:
light 30 minutes on the treadmill at PWG @ 7.5 mph.
3:15 on the roads of eastern CT with T. Good ride, felt a little weak before refueling at coffee shop. I've come a long way in week, but have a long way to go.
RUN:
light 30 minutes on the treadmill at PWG @ 7.5 mph.
Friday, January 22, 2010
Thursday January 21st
BIKE:
2:20 coastal route ride, same route as Tuesday, but faster and felt like I had some life in my legs.
RUN:
50 minute run, mostly sidewalk around the neighborhood.
SWIM:
3000 yards (45 minutes)
800 free 200 kick
500free
400free
300 (leg cramps)
3 x 100 pull
500 swim with paddles
I with some fast former college swimmers today. It is a good group and we may do some more workouts together.
2:20 coastal route ride, same route as Tuesday, but faster and felt like I had some life in my legs.
RUN:
50 minute run, mostly sidewalk around the neighborhood.
SWIM:
3000 yards (45 minutes)
800 free 200 kick
500free
400free
300 (leg cramps)
3 x 100 pull
500 swim with paddles
I with some fast former college swimmers today. It is a good group and we may do some more workouts together.
Wednesday, January 20, 2010
Wednesday January 20th
RUN
35 minutes up the paved road in West Rock.
I found this cool waterfall too.
New Haven is full of surprises!
Tuesday, January 19, 2010
Tuesday January 19th
BIKE:
2.5 hours of flat coastal route to Stony Creek and back. The legs felt much better than Friday.
RUN:
55 minutes, this was done an hour after the bike
SWIM:
4000 yards (1hour)
800 free, 200 kick
800 pull w/paddles, 200 kick
10 x 200 @ 2:50 all free some pull w/no paddles.
2.5 hours of flat coastal route to Stony Creek and back. The legs felt much better than Friday.
RUN:
55 minutes, this was done an hour after the bike
SWIM:
4000 yards (1hour)
800 free, 200 kick
800 pull w/paddles, 200 kick
10 x 200 @ 2:50 all free some pull w/no paddles.
Monday January 18th
RUN:
30 minutes on the flat West Rock trails. Getting muddy with the snow melt.
SWIM:
2000 yards (30 minutes)
800 free 200 kick
5 x 200 @ 3:00
Stroke is feeling better and I can maintain low stroke count while upping effort
30 minutes on the flat West Rock trails. Getting muddy with the snow melt.
SWIM:
2000 yards (30 minutes)
800 free 200 kick
5 x 200 @ 3:00
Stroke is feeling better and I can maintain low stroke count while upping effort
Monday, January 18, 2010
Week 2 in Review
SWIM:
4 hours and 15,000yards
BIKE:
4.5 hours
RUN:
4 hours
The swim and the run is coming around and are about even in how "fit" I feel. I need to ride more.
This week I will start to pay more attention to the pace clock at the pool, get more time on the bike, and stay consistant on the run.
4 hours and 15,000yards
BIKE:
4.5 hours
RUN:
4 hours
The swim and the run is coming around and are about even in how "fit" I feel. I need to ride more.
This week I will start to pay more attention to the pace clock at the pool, get more time on the bike, and stay consistant on the run.
Sunday January 17th
SWIM
5000 yards (1.5hours)
800free 200 kick
3 x [600,300,100] 1st and 3rd round free, 2nd round pull w/paddles
10 x 100 miscellaneous IM, Pull, Scull, Free, Drill, Swim
RUN:
1 hour+
Started off on the trails with Catherine and Bailey and then ran home from West Rock for another 30 minutes. Starting to feel like good form is easier to accomplish.
5000 yards (1.5hours)
800free 200 kick
3 x [600,300,100] 1st and 3rd round free, 2nd round pull w/paddles
10 x 100 miscellaneous IM, Pull, Scull, Free, Drill, Swim
RUN:
1 hour+
Started off on the trails with Catherine and Bailey and then ran home from West Rock for another 30 minutes. Starting to feel like good form is easier to accomplish.
Saturday, January 16, 2010
Saturday January 16th
EZ Day
RUN:
40 minute run on the trails of West Rock with Catherine and Bailey. It was a beautiful day to be outside. Felt like Spring.
RUN:
40 minute run on the trails of West Rock with Catherine and Bailey. It was a beautiful day to be outside. Felt like Spring.
Friday January 15th
RUN:
30 minutes at West Rock with Bailey, nice ez run after good strong run yesterday.
RIDE:
3 hours on the Rev3 Course with cousin Tyler Johnson. 50+ miles. The course is pretty hard when you are in shape, and really hard when you are out of shape. I thought it would be much easier than it was but I am glad we got out there.
SWIM:
4000 yards (1 hour)
800free,600pull w/paddles, 400free, 200 pull w/paddles
200free, 400pull w/paddes, 600 free, 800 swim w/fins and paddles
Felt like I could push the pace during the second half of the 600 free. This is a good sign
30 minutes at West Rock with Bailey, nice ez run after good strong run yesterday.
RIDE:
3 hours on the Rev3 Course with cousin Tyler Johnson. 50+ miles. The course is pretty hard when you are in shape, and really hard when you are out of shape. I thought it would be much easier than it was but I am glad we got out there.
SWIM:
4000 yards (1 hour)
800free,600pull w/paddles, 400free, 200 pull w/paddles
200free, 400pull w/paddes, 600 free, 800 swim w/fins and paddles
Felt like I could push the pace during the second half of the 600 free. This is a good sign
Thursday January 14th
RUN:
55 minutes. Around Lake Waramaug in Washington, CT. This is about 8 miles, very flat and very pretty. It is nice to do workouts in a place you know so well.
55 minutes. Around Lake Waramaug in Washington, CT. This is about 8 miles, very flat and very pretty. It is nice to do workouts in a place you know so well.
Wednesday, January 13, 2010
Wednesday January 13th
Eazy Day
SWIM:
2000 yards
500 free
500 pull w/paddles
8 x 100 odds kick / even pull
200 free
Today was a short day, but I felt that my stroke "came around" for the first time in a long time. I got my stroke count back down to 13 per 25 which is 2-3 fewer than it was last week. It still feels difficult but I am starting to feel like a swimmer again.
SWIM:
2000 yards
500 free
500 pull w/paddles
8 x 100 odds kick / even pull
200 free
Today was a short day, but I felt that my stroke "came around" for the first time in a long time. I got my stroke count back down to 13 per 25 which is 2-3 fewer than it was last week. It still feels difficult but I am starting to feel like a swimmer again.
Tuesday, January 12, 2010
Tuesday January 12th
RIDE:
1.5 hours on the trainer. Just tried to keep pressure on the pedals the entire time. 95rpm at low to mid Z2.
RUN:
55 minutes. Did the Westville neighborhood run, around Southern CT and back. Tried to keep cadence high and form tight. Felt better than last Tuesday.
SWIM:
4000 yards (1 hour)
4 x 400 odds free, evens pull w/paddles
4 x 300 odds free, evens pull w/paddles
4 x 200 odds free, evens alternate 50free/50kick
4 x100 #1 fast, #2 scull, #3 free, #4 cooldown
I only looked at the clock for one of the 100's. Came in on 1:10. Still slow, but better progress than in previous seasons.
1.5 hours on the trainer. Just tried to keep pressure on the pedals the entire time. 95rpm at low to mid Z2.
RUN:
55 minutes. Did the Westville neighborhood run, around Southern CT and back. Tried to keep cadence high and form tight. Felt better than last Tuesday.
SWIM:
4000 yards (1 hour)
4 x 400 odds free, evens pull w/paddles
4 x 300 odds free, evens pull w/paddles
4 x 200 odds free, evens alternate 50free/50kick
4 x100 #1 fast, #2 scull, #3 free, #4 cooldown
I only looked at the clock for one of the 100's. Came in on 1:10. Still slow, but better progress than in previous seasons.
Week 1 in Review
The week started out great. My new work schedule is allowing me to get in more workouts with less stress. I missed several workouts due to puppysitting at the end of the week....don't ask. I did hit my swim goal of 16,000 yards! That could be the most weekly yardage in several years, maybe even since 2003. It's hard to believe I used to do 16k in one day!
Totals:
SWIM 4.25 hours (16000yards)
BIKE 2 hours
RUN 3 hours
Totals:
SWIM 4.25 hours (16000yards)
BIKE 2 hours
RUN 3 hours
Monday, January 11, 2010
Saturday and Sunday January 9th and 10th
I did not do enough here to warrant a post for each day.
Saturday
RUN
30+ minute run on the West Rock trail in the snow with the dog.
Sunday
RUN
30+ minute run on the West Rock trail in the snow with the dog.
Saturday
RUN
30+ minute run on the West Rock trail in the snow with the dog.
Sunday
RUN
30+ minute run on the West Rock trail in the snow with the dog.
Friday January 8th
SWIM
4700 yds (1:15)
600free, 600pull w/paddles
500free, 500pull w/paddles
400free, 400pull w/paddles
2 x [150free/50kick/150free]
2 x [100 one-arm drill/50free/100 one-arm drill]
2 x [50kick/50free/50kick]
2 x [50 front scull]
100 ez
4700 yds (1:15)
600free, 600pull w/paddles
500free, 500pull w/paddles
400free, 400pull w/paddles
2 x [150free/50kick/150free]
2 x [100 one-arm drill/50free/100 one-arm drill]
2 x [50kick/50free/50kick]
2 x [50 front scull]
100 ez
Thursday January 7th
SWIM:
1 hour (4000yards)
I am writing this a few days after I did the workout. I have no idea what I did. But I know it totaled 4k. I remember feeling less worse than than on Monday and Tuesday. The pool was back to usual temperature
1 hour (4000yards)
I am writing this a few days after I did the workout. I have no idea what I did. But I know it totaled 4k. I remember feeling less worse than than on Monday and Tuesday. The pool was back to usual temperature
Wednesday, January 6, 2010
Wednesday January 6th
EAZY DAY
RUN:
35 minute run with Bailey in West Rock. The run was flat and there was about 2 inches of snow on the ground. It felt like running in sand.
RUN:
35 minute run with Bailey in West Rock. The run was flat and there was about 2 inches of snow on the ground. It felt like running in sand.
Tuesday, January 5, 2010
Tuesday January 5th
RUN:
55 minutes outside in the cold around town. Mix of road and sidewalk. Legs felt heavy.
RIDE:
60 minutes on the trainer. 4 x 10 minutes high rpm (100+) felt better than yesterday.
SWIM:
3300 yds (1 hour)
1000free
1000pull w/paddles
13 x 100 did not look at the clock.
I planned on doing 4k but the pool was so COLD. It sucks that in this cold weather my indoor workout was cut short due to temperature. I will bring the speedsuit next time for the extra warmth. My arms and shoulders are crushed from the first 2 days back swimming.
55 minutes outside in the cold around town. Mix of road and sidewalk. Legs felt heavy.
RIDE:
60 minutes on the trainer. 4 x 10 minutes high rpm (100+) felt better than yesterday.
SWIM:
3300 yds (1 hour)
1000free
1000pull w/paddles
13 x 100 did not look at the clock.
I planned on doing 4k but the pool was so COLD. It sucks that in this cold weather my indoor workout was cut short due to temperature. I will bring the speedsuit next time for the extra warmth. My arms and shoulders are crushed from the first 2 days back swimming.
Monday, January 4, 2010
Monday January 4th
RIDE:
1 hour on the trainer w/ 3 x 10 minute high rpm (95+)
RUN:
30 minutes on the treadmill before swim @ 8.3 1%
SWIM:
4000yds (1 hour)
1300 free
1200 pull w/paddles
3 x 500 #1&2 free #3 free with fins
First swim in 2 months. Did not look at the pace clock.
1 hour on the trainer w/ 3 x 10 minute high rpm (95+)
RUN:
30 minutes on the treadmill before swim @ 8.3 1%
SWIM:
4000yds (1 hour)
1300 free
1200 pull w/paddles
3 x 500 #1&2 free #3 free with fins
First swim in 2 months. Did not look at the pace clock.
Sunday, January 3, 2010
Sunday January 3rd
RIDE:
1 hour ride in the AM on the trainer. All mid-Z2
RUN:
PM run of 45 minutes on the treadmill @ 1% 8.3mph
run was followed by 10 minutes of stretching and icing
1 hour ride in the AM on the trainer. All mid-Z2
RUN:
PM run of 45 minutes on the treadmill @ 1% 8.3mph
run was followed by 10 minutes of stretching and icing
Saturday, January 2, 2010
Saturday January 2nd
RUN:
30 minute run in AM with Catherine and Bailey. Ran up the paved road at West Rock Park The road was slippery and slow on the way down.
RIDE:
60 minute ride in PM. This was done on the trainer at low to mid Z2.
15 minutes of stretching and icing (PF is trying to take hold)
30 minute run in AM with Catherine and Bailey. Ran up the paved road at West Rock Park The road was slippery and slow on the way down.
RIDE:
60 minute ride in PM. This was done on the trainer at low to mid Z2.
15 minutes of stretching and icing (PF is trying to take hold)
Friday, January 1, 2010
January First, Two-Thousand and Ten
Today is the first day of 2010. Since this a training log I will not be getting all sentimental or political about the past decade, nor will I wax on with hopeful thoughts and wishes for the future.
I will just get down to the business of recording workouts.
RUN:
30 minutes ez on the trails in the snow with Bailey (dog) and Catherine (wife)
I will just get down to the business of recording workouts.
RUN:
30 minutes ez on the trails in the snow with Bailey (dog) and Catherine (wife)
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