Sunday 4/22/07: time off. Hmmm, 3 days in a row - the luxury of not training for any particular race :)
Monday 4/23/07
About 40 minutes in the pool, stretching, practice, nothing stellar, just relaxing. Had a bit of a headache, spent some quality time in the steamroom
Run
10'17", 8'30", 6.396, 148, 164, 1:05:51
97 - 117, 0:26, 104
117 - 136, 2:56, 130
136 - 156, 56:02, 149
156 - 175, 6:18, 157
175 - 195, 0
50 - 139, 5:08, 128
140 - 165, 1:00:44, 150
166 - 195, 0
Recover: 153 - 111
Nice day out
Tuesday 4/24/07 - heavy rains, freaking winter is still here, day off
Wednesday 4/25/07
Swim
3x100 @ 1'40"
1x200 @ 1'45"
1x500 @ 1'55"
Run
10'00", 8'21", 6.311, 149, 166, 1:03:11
97 - 117, 0:28, 112
117 - 136, 0:54, 129
136 - 156, 55:10, 148
156 - 175, 6:24, 157
175 - 195, 0
50 - 139, 2:14, 126
140 - 165, 1:00:42, 149
166 - 195, 0:06, 166
Recover 149 - 113
Nice and cool day, relatively humid after the heavy rain
Thursday 4/26/07
Running. I kind of screwed up and didn't record the Thursday session, so the total stats showing up on Friday are for both days. Actually, I think I'll start doing it from now on since I have 2 Timex GPSs now, I'll keep one for running and the other one for biking. That way I can just keep a weekly summary.
Thursday run:
1:02:16, 10'00", 6.223, 150
Friday 4/27/07
Swim
1x500 @ 1'55"/100
3x100 @ 1'35"/100
1x200 @ 1'45"/100
Run
1:03:48, 9'46", 6.525, 151
Last 2 runs summary:
9'53", 7'56", 12.74, 151, 169, 2:06:05
97 - 117, 01:04, 106
117 - 136, 4:12, 130
136 - 156, 1:19:52, 148
156 - 175, 40:40, 159
175 - 195, 0
50 - 139, 12:06, 131
140 - 165, 1:52:30, 153
166 - 195, 1:30, 166
Saturday 4/28/07
Day off, working on the bike - added adjustable stem, needed to redo shifter cables.
Week summary
Not too bad, did 2 days (Wednesday and Thursday) on my toes - the whole distance. Nice week, feel good, I am chubby - 193 lbs again! Need to get in shape again.
Saturday, April 28, 2007
Saturday, April 21, 2007
April 14 - April 21, 2007
So I decided to start recording my workouts again. And I am stretching this week since I have a reliable documentation since last Saturday, otherwise I plan to go Sunday - Saturday. One of these days I'd like to write a piece of software that lets me graph my workouts and perhaps start posting them in a graphical form - would likely be much more fun.
Saturday 4/14/07:
Swim - about 40 - 45 minutes of flopping in the pool, probably did about 500 yards, did quite a bit of TI practice. (TI - Total Immersion - my chosen new style)
Bike - 57.10 miles @ 16.4 mph average (43.3 mph max, yey), average heart beat of 151.
My 5 zones
97 - 117, 4:14, 111
117 - 136, 27:42, 128
136 - 156, 1:26:44, 146
156 - 175, 1:21:28, 163
175 - 195, 7:16, 178
Custom:
50 - 139, 47:26, 128
140 - 165, 2:04:40, 153
166 - 195, 36:54, 171
Total time: 3:27:26
Nice bike ride, getting used to the new tribike, taking it relatively easy, trying to spend some time in the aerobars.
Run
59:11.53, 10'41", 5.532, 158
1:07:02, 10'31", 6.365, 161
Went out and ran to Golden Bear bikeshop, took a break there, ran back. Got lost in the neighborhoods on the way back. Nice run, a bit too fast
Zones
97 - 117, 10:24, 111
117 - 136, 15:48, 123
136 - 156, 36:06, 148
156 - 175, 1:31:22, 163
175 - 195, 2:34, 177
Custom:
50 - 139, 31:16, 121
140 - 165, 1:28:12, 156
166 - 195, 37:08, 169
Hmmm, spent 37 minutes above 165 and only 15 minutes below 136. Bad idea.
Recovered from 184 - 143
Sunday 4/15 - time off
Monday 4/16
Swim, 5 x 100 yards @ 1:35 - 1:40
Run
8'52", 6'31", 4.298, 160, 187, 38:07
Zones:
97 - 117, :22, 110
117 - 136, :32, 125
136 - 156, 11:02, 147
156 - 175, 19:28, 163
175 - 195, 6:30, 182
Custom:
50 - 139, 1:22, 117
140 - 165, 23:56, 154
166 - 195, 12:50, 175
Recover 184 - 129
Started slow and blew it about half way through trying to catch up with Eric who for some reason just decided he's going to dust us. Well, I caught up with him but at a price. Slow down dumbshit!
Tuesday 4/17/07
Run
10'48", 8'48", 6.127, 142, 156, 1:06:15
Zones:
97 - 117, :22, 110
117 - 136, 5:42, 130
136 - 156, 59:54, 143
156 - 175, :02, 156
175 - 195, 0
Custom:
50 - 139, 16:26, 133
140 - 165, 39:50, 144
166 - 195, 0
Recover 135 - 109
Yup, slow running is good, I want to build up the miles to the point of running an easy 1/2 marathon every weekend.
Wednesday 4/18/07
Swim, slow style practice, also did 2x200 yards at about 1:45 / 100 yards pace
Run
10'58", 9'09", 6.274, 141, 155, 1:08:49
Zones:
97 - 117, :18, 109
117 - 136, 4:22, 132
136 - 156, 1:04:02, 142
156 - 175, 0
175 - 195, 0
Custom:
50 - 139, 23:56, 136
140 - 165, 44:54, 143
166 - 195, 0
Recover 145 - 108
Another slow run, I really want to run faster but keeping myself in the 145 beats range is good right now, me thinks
Thursday 4/19/07
Run
10:30, 8'30, 6.266, 143, 1:05:53
Zones:
97 - 117, :18, 110
117 - 136, 8"00, 131
136 - 156, 55:00, 143
156 - 175, :01:06, 162
175 - 195, 0
Custom:
50 - 139, 18:04, 133
140 - 165, 46:22, 145
166 - 195, :24, 171
Recover: 140 - 108
Hmmm, the high HR numbers are not accurate since it was windy and cold and I wasn't dressed properly. Hence my HR would shoot up to 240 once in a while (malfunction due to dry skin). Other than that, not too bad.
Friday 4/20/07: - time off - lunch with Bill Ledden, Bill was going to do St. Croix 1/2 iron this year but he's not going to.
Saturday 4/21/07: - time off
Week summary:
Ran about 30 miles in 6 days, not too bad, however, I really screwed up on Monday. I felt it in the evening, my heart was doing its irregular beat stuff when I went to bed. It went away as the week progressed and I slowed down. Obviously I am not in good enough shape to push the heart this high.
So the goal for next couple of months is to do a lot of slow miles. Both running and biking.
Went to 9News Health Fair on Saturday, should have cholesterol results within 6 weeks, they clocked me at 60 beats, 116/80 blood pressure. Not bad.
Sent in my flooded Timex (my stupidity) for repair, hopefully I'll have 2 sets of mile-o-meter toys when it comes back. I really like the Timex GPS. Need to write software that processes the data the way I want it.
Decided I need to do something with my weight, preferrably I'll be able to get on the bike next week and start dropping those pounds. I need to be around 175 - 180 for the next race. That means the sooner I get there, the better off I'll be in the long run.
Saturday 4/14/07:
Swim - about 40 - 45 minutes of flopping in the pool, probably did about 500 yards, did quite a bit of TI practice. (TI - Total Immersion - my chosen new style)
Bike - 57.10 miles @ 16.4 mph average (43.3 mph max, yey), average heart beat of 151.
My 5 zones
97 - 117, 4:14, 111
117 - 136, 27:42, 128
136 - 156, 1:26:44, 146
156 - 175, 1:21:28, 163
175 - 195, 7:16, 178
Custom:
50 - 139, 47:26, 128
140 - 165, 2:04:40, 153
166 - 195, 36:54, 171
Total time: 3:27:26
Nice bike ride, getting used to the new tribike, taking it relatively easy, trying to spend some time in the aerobars.
Run
59:11.53, 10'41", 5.532, 158
1:07:02, 10'31", 6.365, 161
Went out and ran to Golden Bear bikeshop, took a break there, ran back. Got lost in the neighborhoods on the way back. Nice run, a bit too fast
Zones
97 - 117, 10:24, 111
117 - 136, 15:48, 123
136 - 156, 36:06, 148
156 - 175, 1:31:22, 163
175 - 195, 2:34, 177
Custom:
50 - 139, 31:16, 121
140 - 165, 1:28:12, 156
166 - 195, 37:08, 169
Hmmm, spent 37 minutes above 165 and only 15 minutes below 136. Bad idea.
Recovered from 184 - 143
Sunday 4/15 - time off
Monday 4/16
Swim, 5 x 100 yards @ 1:35 - 1:40
Run
8'52", 6'31", 4.298, 160, 187, 38:07
Zones:
97 - 117, :22, 110
117 - 136, :32, 125
136 - 156, 11:02, 147
156 - 175, 19:28, 163
175 - 195, 6:30, 182
Custom:
50 - 139, 1:22, 117
140 - 165, 23:56, 154
166 - 195, 12:50, 175
Recover 184 - 129
Started slow and blew it about half way through trying to catch up with Eric who for some reason just decided he's going to dust us. Well, I caught up with him but at a price. Slow down dumbshit!
Tuesday 4/17/07
Run
10'48", 8'48", 6.127, 142, 156, 1:06:15
Zones:
97 - 117, :22, 110
117 - 136, 5:42, 130
136 - 156, 59:54, 143
156 - 175, :02, 156
175 - 195, 0
Custom:
50 - 139, 16:26, 133
140 - 165, 39:50, 144
166 - 195, 0
Recover 135 - 109
Yup, slow running is good, I want to build up the miles to the point of running an easy 1/2 marathon every weekend.
Wednesday 4/18/07
Swim, slow style practice, also did 2x200 yards at about 1:45 / 100 yards pace
Run
10'58", 9'09", 6.274, 141, 155, 1:08:49
Zones:
97 - 117, :18, 109
117 - 136, 4:22, 132
136 - 156, 1:04:02, 142
156 - 175, 0
175 - 195, 0
Custom:
50 - 139, 23:56, 136
140 - 165, 44:54, 143
166 - 195, 0
Recover 145 - 108
Another slow run, I really want to run faster but keeping myself in the 145 beats range is good right now, me thinks
Thursday 4/19/07
Run
10:30, 8'30, 6.266, 143, 1:05:53
Zones:
97 - 117, :18, 110
117 - 136, 8"00, 131
136 - 156, 55:00, 143
156 - 175, :01:06, 162
175 - 195, 0
Custom:
50 - 139, 18:04, 133
140 - 165, 46:22, 145
166 - 195, :24, 171
Recover: 140 - 108
Hmmm, the high HR numbers are not accurate since it was windy and cold and I wasn't dressed properly. Hence my HR would shoot up to 240 once in a while (malfunction due to dry skin). Other than that, not too bad.
Friday 4/20/07: - time off - lunch with Bill Ledden, Bill was going to do St. Croix 1/2 iron this year but he's not going to.
Saturday 4/21/07: - time off
Week summary:
Ran about 30 miles in 6 days, not too bad, however, I really screwed up on Monday. I felt it in the evening, my heart was doing its irregular beat stuff when I went to bed. It went away as the week progressed and I slowed down. Obviously I am not in good enough shape to push the heart this high.
So the goal for next couple of months is to do a lot of slow miles. Both running and biking.
Went to 9News Health Fair on Saturday, should have cholesterol results within 6 weeks, they clocked me at 60 beats, 116/80 blood pressure. Not bad.
Sent in my flooded Timex (my stupidity) for repair, hopefully I'll have 2 sets of mile-o-meter toys when it comes back. I really like the Timex GPS. Need to write software that processes the data the way I want it.
Decided I need to do something with my weight, preferrably I'll be able to get on the bike next week and start dropping those pounds. I need to be around 175 - 180 for the next race. That means the sooner I get there, the better off I'll be in the long run.
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