Monday and Tuesday - Off.
Wednesday - Swim, 2000m.
Thursday - Swim, 1000m, bike 42 miles, run 6 miles.
Friday - Long ocean swim.
Saturday - run (length TBD)
Sunday - Bike, 80 miles.
Friday, July 16, 2010
Wednesday, July 7, 2010
Week of 7/5
Monday - Off.
Tuesday - Swim, 2000m. Feeling sick still with sinus infection.
Wednesday - Swim, 2000M with 3 X 300m speed work. Still feeling sick....
Thursday - Brick. 40 bike X 10 run.
Friday - Swim, 2000m.
Saturday - Long brick. 80 bike X 13 run.
Sunday - Recover!!!!
Tuesday - Swim, 2000m. Feeling sick still with sinus infection.
Wednesday - Swim, 2000M with 3 X 300m speed work. Still feeling sick....
Thursday - Brick. 40 bike X 10 run.
Friday - Swim, 2000m.
Saturday - Long brick. 80 bike X 13 run.
Sunday - Recover!!!!
Monday, May 24, 2010
Week of 5/24
OK, I know...I have been slacking. After the NJ Devilman, I have not been working out as best I should. In the 2 weeks after the tri, I swam twice and did one 4 hour Mtn ride and 1 X 2 hr Mtn ride. Shame on me.
So...back by popular demand (ie my Mother), here is this weeks blog...
Monday - Swim. 200 meters. Broken down by 500m (ie 10 laps); 12:30, 12:20, 13:00, 12:50. Total time was 50:40. 2000 m is thew same as the 1.2 fore the half iron (1:02 last year). Based on this, I am 12 minutes faster or 20% faster/more efficient. YAY!
Tuesday - Brick. Bike 30, run 6.
Wednesday - AM Swim. Long Mtn ride....4 hours (equivalent of 65 road miles or so).
Thursday - Off.
Friday - AM swim.
Saturday - Brick (50/10)
Sunday - Off.
So...back by popular demand (ie my Mother), here is this weeks blog...
Monday - Swim. 200 meters. Broken down by 500m (ie 10 laps); 12:30, 12:20, 13:00, 12:50. Total time was 50:40. 2000 m is thew same as the 1.2 fore the half iron (1:02 last year). Based on this, I am 12 minutes faster or 20% faster/more efficient. YAY!
Tuesday - Brick. Bike 30, run 6.
Wednesday - AM Swim. Long Mtn ride....4 hours (equivalent of 65 road miles or so).
Thursday - Off.
Friday - AM swim.
Saturday - Brick (50/10)
Sunday - Off.
Wednesday, April 28, 2010
Week of 4/19
Monday - Off.
Tuesday - Lift chest/core.
Wednesday - Mtn bike BW, 2 hours.
Thursday - Run, 12 miles.
Friday - AM swim, 1500 m
Saturday - Bike 52 miles on Devilman course.
Sunday - Off.
Tuesday - Lift chest/core.
Wednesday - Mtn bike BW, 2 hours.
Thursday - Run, 12 miles.
Friday - AM swim, 1500 m
Saturday - Bike 52 miles on Devilman course.
Sunday - Off.
Week of 4/26
Monday - Off.
Tuesday - Lift bis/Tris and core. Bike 30 miles (22 @ 21 mph on T2G ride)
Wednesday - AM swim, 2000 m. Timed 600 at 13:05. PM mtn ride at BW, 2.5 hours.
Thursday - Lift chest.core. Brick...bike 30, run 10.
Friday - AM swim, lift back/shoulders/core.
Saturday - Off.
Sunday - Granouge Mtn Race. 4 hour Enduro course (~35 miles).
Tuesday - Lift bis/Tris and core. Bike 30 miles (22 @ 21 mph on T2G ride)
Wednesday - AM swim, 2000 m. Timed 600 at 13:05. PM mtn ride at BW, 2.5 hours.
Thursday - Lift chest.core. Brick...bike 30, run 10.
Friday - AM swim, lift back/shoulders/core.
Saturday - Off.
Sunday - Granouge Mtn Race. 4 hour Enduro course (~35 miles).
Tuesday, April 13, 2010
Week of 4/12
NJ Devilman Half Lit Tri is 4 weeks away. Official half iron training regime for Ct starts this week. Time to man up!
Monday - Bike 30 (6 @ 13.7mph, 24 @ 21.4mph), run 6.5. Best work out of the year!
Tuesday - Lift chest/core.
Wednesday - Bike 25 @ 19 mph, run 6.2 @ 7:45min/mile. Best workout of the year. Starting to think I may actually somehow pull this whole darned thing off...
Thursday - Lift arms/core.
Friday - Swim 1.2, Lift back.shoulders/core.
Saturday - Bike 50, lift legs/core.
Sunday - Off.
Monday - Bike 30 (6 @ 13.7mph, 24 @ 21.4mph), run 6.5. Best work out of the year!
Tuesday - Lift chest/core.
Wednesday - Bike 25 @ 19 mph, run 6.2 @ 7:45min/mile. Best workout of the year. Starting to think I may actually somehow pull this whole darned thing off...
Thursday - Lift arms/core.
Friday - Swim 1.2, Lift back.shoulders/core.
Saturday - Bike 50, lift legs/core.
Sunday - Off.
Wednesday, April 7, 2010
Week of 4/6
Ate way too much and slacked way too much over the holiday. Its a hot week, and only 1 week before the official Rev 3 half Iron training starts.
Monday - Off.
Tuesday - Lift chest and core. Run, 6 miles. Bike, 30 miles.
Bonked half way through the ride. This heat is a killer!
Wednesday - Off. Was still feeling rough from the bonk on Tuesday. Lenny even looked at me at 4 am on Wed when I got up to swim and said; "Dad, you look RUFF!"
Thursday - Run, 5 miles @ 7:43 pace. Had strong winds and heat around 89. Actually felt good for once and was able to sustain under 8 min miles finally. Bout freakin time!!! Lifted back and shoulders/core.
Friday - Swim, 2000 m total. (200 m warm up, Timed 500 m (11:02), 500m w/o push offs, 4 X 150 m w/fins, 200 m cool down). Lift back/shoulders/core.
Saturday - Bike 30, run 9. Lift legs/core. Gonna die...
Sunday - Off, thank goodness!
Monday - Off.
Tuesday - Lift chest and core. Run, 6 miles. Bike, 30 miles.
Bonked half way through the ride. This heat is a killer!
Wednesday - Off. Was still feeling rough from the bonk on Tuesday. Lenny even looked at me at 4 am on Wed when I got up to swim and said; "Dad, you look RUFF!"
Thursday - Run, 5 miles @ 7:43 pace. Had strong winds and heat around 89. Actually felt good for once and was able to sustain under 8 min miles finally. Bout freakin time!!! Lifted back and shoulders/core.
Friday - Swim, 2000 m total. (200 m warm up, Timed 500 m (11:02), 500m w/o push offs, 4 X 150 m w/fins, 200 m cool down). Lift back/shoulders/core.
Saturday - Bike 30, run 9. Lift legs/core. Gonna die...
Sunday - Off, thank goodness!
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