Monday - Off.
Tuesday - Off.
Wednesday - AM swim, PM Mtn ride.
Thursday - Off.
Friday - AM swim, Core workout.
Saturday - Icicle Metric (62 mile road ride). Make it a brick???
Sunday - 10 mile run.
Monday, March 22, 2010
Wednesday, March 17, 2010
Week of 3/15
Monday - Off.
Tuesday - Afternoon arms workout. Bumped up 5 - 10 lbs on everything. Built too much lactic. Did core workout with track team at practice. Then, 5 pm T2G ride (10 miles at warm up/cool down, 20 miles @ 21.8 MPH). Felt great on flats, hills hurt more then normal.
Wednesday - AM swim. Bonked. 200 m warm up. Timed 500 m (11:59, dropped 40 seconds from last week). 3 X 50m sprints (39, 47, 58). My arms were dead from lifting yesterday. Set out to do a 250m with mo wall pushes...only made it150 meters and instructor told me to stop. I was so dead, my form went to hell in a hand basket. Did a 100 m cool down. No lifting today, probably no mtn ride tonight. Over training????
So much for no tmn ride..Brad and I searched out evey dry hill in Brandywine. I felt every drop of lactic in my quads for the T2G ride. And for some odd reason, all this darn traning, and I keep gaining weight...WTF?
Thursday - AM spin. Darn bike was a pain. Didn't help I was only at 40% coming into the class. Will do core work today, but not lifting again until Friday after the swim. I want to be fresh for my am swim session tomorrow. No more bonking.
Friday - AM swim, life back and shoulders, core workout.
So, when I walked in the door at 5 am, I said I will break 11 minutes in the 500m swim today. And I did, 10:59. Goly I love making progress ;)
Saturday - Off.
Sunday - 2010 CR Half Marathon (13.1 miles). Let it be noted, I am running for distance and pace....not time. No sub 100 minute this year.
Update: Ran a 1:56. 8:51/mile pace. Quite happy to see my body can go 13.1 rough miles on biking/swimming taring alone. Need to incorporate more running as the weather breaks into my training program.
Tuesday - Afternoon arms workout. Bumped up 5 - 10 lbs on everything. Built too much lactic. Did core workout with track team at practice. Then, 5 pm T2G ride (10 miles at warm up/cool down, 20 miles @ 21.8 MPH). Felt great on flats, hills hurt more then normal.
Wednesday - AM swim. Bonked. 200 m warm up. Timed 500 m (11:59, dropped 40 seconds from last week). 3 X 50m sprints (39, 47, 58). My arms were dead from lifting yesterday. Set out to do a 250m with mo wall pushes...only made it150 meters and instructor told me to stop. I was so dead, my form went to hell in a hand basket. Did a 100 m cool down. No lifting today, probably no mtn ride tonight. Over training????
So much for no tmn ride..Brad and I searched out evey dry hill in Brandywine. I felt every drop of lactic in my quads for the T2G ride. And for some odd reason, all this darn traning, and I keep gaining weight...WTF?
Thursday - AM spin. Darn bike was a pain. Didn't help I was only at 40% coming into the class. Will do core work today, but not lifting again until Friday after the swim. I want to be fresh for my am swim session tomorrow. No more bonking.
Friday - AM swim, life back and shoulders, core workout.
So, when I walked in the door at 5 am, I said I will break 11 minutes in the 500m swim today. And I did, 10:59. Goly I love making progress ;)
Saturday - Off.
Sunday - 2010 CR Half Marathon (13.1 miles). Let it be noted, I am running for distance and pace....not time. No sub 100 minute this year.
Update: Ran a 1:56. 8:51/mile pace. Quite happy to see my body can go 13.1 rough miles on biking/swimming taring alone. Need to incorporate more running as the weather breaks into my training program.
Monday, March 8, 2010
Week of 3/8
Monday - Lifting (legs), core workout.
Tuesday - 1 hr spin interval, lifting arms, core workout.
Wednesday - AM Masters swim
NEWS FLASH: I swam. Did 1,000 meter s at 5 am with a personal instructor. I have no clue how I ever did 1.2 miles with my old form. I am feeling....capable!
Also, officially got my USAT license and signed up for the Devilman today!
Thursday - 1 hr interval spin, lifting chest, core workout.
Friday - Feeling frisky...heading back to the H2O...bring it!
NEWS FLASH: Great pool session at 5 am! overall swam 1 mile. Had my first timed 500m swim at 12:30. First 500 m swim ever where I didn't need to do breast-stroke to get my heart rate down. My left shoulder is not in pain. My heart rate was sustained probably below 120 during the 500m swim. A 1/2 IM is 1949 meters...so if I kept up 12:30 per 500 m, I could do a 48:45 for a 1.2 right now! That's amazing considering I did 1:02 at the Diamondman and am not even in half as good as shape now as I was then. Feeling, .....inspired ;)
Saturday - Off
Sunday - Wilmington Training series Crit. Go big or go Home! Len will be in attendance, Ruff!
Update - Len bailed, hes not a rain fan. Got 4th....again...but raced much better. Missed 3rd by half a wheel.
Tuesday - 1 hr spin interval, lifting arms, core workout.
Wednesday - AM Masters swim
NEWS FLASH: I swam. Did 1,000 meter s at 5 am with a personal instructor. I have no clue how I ever did 1.2 miles with my old form. I am feeling....capable!
Also, officially got my USAT license and signed up for the Devilman today!
Thursday - 1 hr interval spin, lifting chest, core workout.
Friday - Feeling frisky...heading back to the H2O...bring it!
NEWS FLASH: Great pool session at 5 am! overall swam 1 mile. Had my first timed 500m swim at 12:30. First 500 m swim ever where I didn't need to do breast-stroke to get my heart rate down. My left shoulder is not in pain. My heart rate was sustained probably below 120 during the 500m swim. A 1/2 IM is 1949 meters...so if I kept up 12:30 per 500 m, I could do a 48:45 for a 1.2 right now! That's amazing considering I did 1:02 at the Diamondman and am not even in half as good as shape now as I was then. Feeling, .....inspired ;)
Saturday - Off
Sunday - Wilmington Training series Crit. Go big or go Home! Len will be in attendance, Ruff!
Update - Len bailed, hes not a rain fan. Got 4th....again...but raced much better. Missed 3rd by half a wheel.
Subscribe to:
Posts (Atom)
