Training Log Archive: silkychromeIn the 28 days ending Feb 28, 2011:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||
Monday Feb 28, 2011 #
5 AM
Swim 1:15:00 [4] 2.04 mi (1.6 mph)
Master's, lane 6. tough swim today, broken 800s and 500s. per S's instruction drank an ensure in the shower post-swim, classy!
9 PM
Soccer 37:00 [2]
won by a bunch. hamstrings & lower quads still quite sore but stretching feels amazing. think i'll survive.
in other news, my new pet arrived today. the triathlete's best friend, a garmin 310xt. stoked to start getting some HR data.
in other news, my new pet arrived today. the triathlete's best friend, a garmin 310xt. stoked to start getting some HR data.
Sunday Feb 27, 2011 #
9 AM
Bike 5:40:00 [3] 78.0 mi (13.8 mph) +6001ft
shoes: LeMond Tourmalet
Death by Hills, presented by Team Seagal. I skipped almost all of the out-n-back climbs (Bartizan, Starwood, Scenic Loop, Cremin's Green, Babler Forest, Babler Loop) bc of sore hamstrings from yesterday. Still a great day to be out with some great people. I think I have some sunburn on my face!
Saturday Feb 26, 2011 #
10 AM
Run race 1:16:41 [5] 9.3 mi (8:15 / mi)
shoes: NB 786 I
castlewood cup 15k. i felt i gave it a best effort, even though i got out-kicked in the last 200m. my hamstrings were pretty trashed afterwards. i hope i can foam-roll those out. 1/20 AG, 7/112 women. beat my time from last year by 10 minutes!
5 PM
Swim (Flop) 30:00 [1] 0.74 mi (1.5 mph)
1300y flop. loved this!
300 easy no gear
300 easy w/ pull buoy
300 easy w/ pull buoy and paddles
4x25 tempo on :30
300 easy no gear (75 back, 150 free, 75 back)
in-water stretching between each 300.
300 easy no gear
300 easy w/ pull buoy
300 easy w/ pull buoy and paddles
4x25 tempo on :30
300 easy no gear (75 back, 150 free, 75 back)
in-water stretching between each 300.
Thursday Feb 24, 2011 #
12 PM
Strength 15:00 [2]
3x8 of the swim set. think it's time to go 3x10, same weight.
9 PM
Swim 45:00 [3] 1.14 mi (1.5 mph)
snuck in a swim to end the day. 2000y.
Wednesday Feb 23, 2011 #
6 AM
Swim 50:00 [3] 1.13 mi (1.4 mph)
2000y with tired arms.
Tuesday Feb 22, 2011 #
8 PM
Swim 1:00:00 [4] 1.59 mi (1.6 mph)
the normal pool i use in KC has a broken heater, so i found a new (and nicer) pool to use tonight. made my challenge set for the first time ever: 5x400y on 7:00.
Sunday Feb 20, 2011 #
1 PM
Swim 1:45:00 [3] 2.27 mi (1.3 mph)
4000y. Lots of lolly-gagging at the end of the lane.
Saturday Feb 19, 2011 #
7 AM
Adventure Race race 8:39:00 [3]
Bonk Hard Chill 12hr AR. 10th overall, 6th 4p coed.
CONS:
lost at least 60 minutes with preventable mistakes. left achilles really really sore at the end, not the tendon but something like a bruise right where my trail shoe hits it.
PROS:
nailed my calories and fluid intake. newly re-cabled bike was awesome to ride. teammates supported me when i got pouty.
BOTTOM LINE:
a bad day in the woods is better than a good day on the couch.
CONS:
lost at least 60 minutes with preventable mistakes. left achilles really really sore at the end, not the tendon but something like a bruise right where my trail shoe hits it.
PROS:
nailed my calories and fluid intake. newly re-cabled bike was awesome to ride. teammates supported me when i got pouty.
BOTTOM LINE:
a bad day in the woods is better than a good day on the couch.
Thursday Feb 17, 2011 #
6 AM
Run 53:00 [3] 6.4 mi (8:17 / mi)
loop of FP with a big group - 8! must be the nice weather. took the road ss as transportation bc a 9mi run might not be the best idea on the thursday before the chill.
Wednesday Feb 16, 2011 #
Note
no training today. not really happy about it but had other commitments and trying to catch up on sleep before the chill on saturday.
Tuesday Feb 15, 2011 #
12 PM
Run 40:00 [2] 4.2 mi (9:31 / mi)
easy run at lunch. felt really stiff at beginning.
Strength 20:00 [3]
3x8 of the swim lift set.
6 PM
Note
took the GF mtb and LeMond over to Finkman Bicicletta for a deep cleaning clinic. ended up leaving both of them there because B wanted to true the road wheels and take his time with the mtb cable replacement. fine with me!
Monday Feb 14, 2011 #
6 PM
Swim 1:30:00 [3] 1.76 mi (1.2 mph)
3100y focusing on 500s fartlek-style.
10 PM
Soccer 45:00 [2]
Sunday Feb 13, 2011 #
9 AM
Bike 2:00:00 [4] 29.0 mi (14.5 mph)
Ride starting from Greensfelder with the Pfoodman crew plus a few Momentum people. Climb + friends + sun = super ride. My legs felt very similar to May/June 2010, which made me even happier.
1 PM
Orienteer 1:14:00 [4] ****
17c
Red course Cliff Cave O-meet, marking my 1-year anniversary of orienteering! This park is hard with all of the depressions and trails. Mistakes on 4 and 10, but I was able to somewhat redeem myself by moving well through the green.
4 PM
Bike 1:00:00 [1] 10.0 mi (10.0 mph)
Easy loops around FP to meet A's new bike. It's so clean!
Saturday Feb 12, 2011 #
2 PM
Bike 3:00:00 [3] 39.0 mi (13.0 mph)
Took forever to get myself out of a funk and outside in the gorgeous weather. Did the Big Shark Sat morning route, just not in the morning. Fun to greet Hogs Hollow this early in the year and feel normal. Lots of slop on the roads.
Friday Feb 11, 2011 #
Note
no training. had a swim on the schedule but couldn't summon the motivation. went to BRR instead and tried on shoes for the Tri Club shoe buy. Ended up with a pair of Newtons, unexpectedly.
Thursday Feb 10, 2011 #
6 AM
Run 1:20:00 [3] 8.0 mi (10:00 / mi)
to FP, some wandering on the roads with J & A since the path was iced, then home.
Wednesday Feb 9, 2011 #
11 AM
Run (Treadmill) 55:00 [4] 6.25 mi (8:48 / mi)
lunchtime run at work. Pushed more than yesterday, including 1mi at my stretch goal marathon pace, just to see what it felt like. Grandma's Marathon training starts 28-Feb. soooooooo excited!!
Tuesday Feb 8, 2011 #
6 AM
Bike (Trainer) 30:00 [3]
Warmed up but shoes were really digging into R achilles. Decided to stop after 30min.
11 AM
Run (Treadmill) 50:00 [3] 5.25 mi (9:31 / mi)
lunchtime run at work. Mumford & Sons on the pod.
Strength 20:00 [3]
3 sets of 8 reps each:
standing lat pulldown w open hand (20#)
unsupported overhead curl (8#)
face up butterfly press (5# each hand)
standing lat pulldown w open hand (20#)
unsupported overhead curl (8#)
face up butterfly press (5# each hand)
6 PM
Swim 30:00 [3] 0.57 mi (1.1 mph)
Quick swim before meeting L & JJ for dinner at the Tap Room.
Monday Feb 7, 2011 #
5 AM
Swim 1:15:00 [3] 1.93 mi (1.5 mph)
Masters, lane 7.
WU
3x400 (#1 every 4th 25 drill, #2 every 4th 25 kick, #3 every 4th 25 stroke)
12x25 swim
MAIN 1
300 swim
6x50 descend 1-3, 4-6
12x25 (25 kick-25 drill-25 swim)
MAIN 2
300 swim
6x50 descend 1-3, 4-6
12x25 (25 stroke-25 swim-25 swim)
MAIN 3
300 swim
CD
100 easy
TOTAL 3700
WU
3x400 (#1 every 4th 25 drill, #2 every 4th 25 kick, #3 every 4th 25 stroke)
12x25 swim
MAIN 1
300 swim
6x50 descend 1-3, 4-6
12x25 (25 kick-25 drill-25 swim)
MAIN 2
300 swim
6x50 descend 1-3, 4-6
12x25 (25 stroke-25 swim-25 swim)
MAIN 3
300 swim
CD
100 easy
TOTAL 3700
8 PM
Soccer 45:00 [3]
indoor. lost.
Sunday Feb 6, 2011 #
8 AM
Run (Trail) 1:50:00 [3] 11.0 mi (10:00 / mi)
Group run at LV. Trails covered in snow, used YakTraks but didn't really need them. Entertained thoughts of a second loop but lack of nutrition intake/planning quashed those towards the end.
Saturday Feb 5, 2011 #
Bike (Trainer) 3:00:00 [3]
Used Linsey Corbin's trainer set (http://linseycorbin.com/blog/view/three-hour-train...) while watching 4 episodes Iron Chef America (cabbage, fresh beans, skirt steak, dorade).
Friday Feb 4, 2011 #
Swim 1:30:00 [3] 2.27 mi (1.5 mph)
4000y.
Thursday Feb 3, 2011 #
6 AM
Run 1:30:00 [3] 9.0 mi (10:00 / mi)
to FP, 1 loop, then home.
5 PM
Strength 20:00 [3]
3 sets of 8 reps each:
standing lat pulldown w open hand (20#)
unsupported overhead curl (8#)
face up butterfly press (5# each hand)
standing lat pulldown w open hand (20#)
unsupported overhead curl (8#)
face up butterfly press (5# each hand)
6 PM
Swim 30:00 [3] 0.85 mi (1.7 mph)
1500 yards.
Wednesday Feb 2, 2011 #
5 PM
Swim 1:30:00 [3] 2.27 mi (1.5 mph)
4000 yards.
Tuesday Feb 1, 2011 #
5 PM
Run 30:00 [2] 2.5 mi (12:00 / mi)
running in the snowstorm.