supposed to have a big week here (11:15)... not sure how I can do the saturday stuff though... may have to substitute more trainer riding
mon - strength
did this at lunchtime. Was able to go through easier now that I know all the exercises (even found the back-extension table thing). I kept most of the weights and reps the same, don't want to push it too much. Will probably try to go up in a few next week.
tue - swim 1:00
Swam for 1:00 after dropping Fox off at school. Went 2200m, with 15-20s rests between every 50m. My breathing seems to be improving, I can go two whole strokes per breath, sometimes 3 (for me a stroke is left-right... that may really be 2 "strokes").
- run 1:00
Ran after work. I ran for an hour, going almost exactly 5 miles (whoa there... slow down)... with 4 1-minute intervals of el speed in there.
wed - bike 1:00
Rode the trainer, but only for about 35 minutes before I started getting sore. I don't know why, but it seems like I can't sit in the saddle for very long on the trainer. I need to try to ride outside more instead and see if that is any better.
thu
went to the doctors thursday about my problems sleeping. One thing she said was that I need to exercise earlier if possible. So, I went soon after 5 to try to go swim and run. Of course, there is some water aerobics class in the pool from 5:30-6:30... so I decided to run first.
- run :30
ran on the treadmill for :30. Was at 4.5mph or 4.3 mph... slow pace trying to keep my hr down. Toward the end my hr was about 140.
- swim 1:00
for the swim today I was supposed to do wind sprints. I had forgotten that the book says you should be well rested before starting... so much for that. I did a little warmup (had already warmed up running), then I started. I did 16 50m sprints, times started at 45s, but got up to almost 55s. I would rest until the next whole minute (so ~1:15 rest). I haven't done the time trial my book suggests yet, which is supposed to be used to measure these sprints. I just estimated I would be about 1:00 per 50 in the TT (that may be a little slow, but is close I think).
fri - bike :45
rode this morning. Only ended up doing :35 minutes. was supposed to be an easy flat ride, but living where I do, that is hard to do in any direction from the house. Went 7.8 miles, for a 13.2 mph avg. Avg hr was 143 (not quite as slow as I should, but not too bad).
sat - swim 1:00
- run 1:00
didn't do this because I had Fox all weekend.
sun - bike 3:00
ditto for sunday
Tuesday, August 25, 2009
Tuesday, August 18, 2009
8.17 - 8.23 Schedule
Proper schedule.... you wanted it (who?) you got it! I just wrote out an ambitious master plan for the next 9 weeks up to the Lake Powell Tri. This plan is from the "improved olympic performance" section of my training plans book.... just skipping the first 15 weeks. So, I'm not sure how it will work, and if I can handle it yet (next couple weeks are supposed to be 11:15 hours of training time)... but I will see how it goes.
Mon - Swim 2x400m, then 2x200m
did this around 6. Think it took around 30 minutes total.
Tue - Strength training 1:00
went to the weight room for :45... need to figure out what a back extension is
Wed - Bike 1:00
managed to do :40 on the trainer before I started getting sore (sitting only, not tired sore). I think I need to get more cycling shorts and always wear them... was just plain uncomfortable.
Thu - Swim :45;
went to the pool right after dropping Fox off at school. Swam for about 40 minutes, I think I went 1300m in that time, but it may have been 1700. Took around 15s rests between 50s, and was breathing pretty well the whole time (going 2-3 full strokes between breaths).
Run :30
ran around my neighborhood at lunchtime. Went 2.63 miles in 32 minutes (started walking again at 30, but didn't hit the lap button right off). My heart rate got up to 180 at one point, averaged 165... kinda high.
Fri - Run 1:00 - aggressive in all zones
ran 3.88 miles in 51 minutes, for a 13:15 min/mi pace. Think I hadn't eaten enough because I just got really tired after about 30 minutes, and never really recovered. Kept heart rate pretty low (avg 146, top 168).
Sat - OFF
Sun - Bike 1:15 - zones 1-2, rolling course
Didn't end up doing this one. I had a baseball game in the morning, and then poker for a long time later. Was going to try to squeeze it in on monday, but decided that would be overload for this next week.
Mon - Swim 2x400m, then 2x200m
did this around 6. Think it took around 30 minutes total.
Tue - Strength training 1:00
went to the weight room for :45... need to figure out what a back extension is
Wed - Bike 1:00
managed to do :40 on the trainer before I started getting sore (sitting only, not tired sore). I think I need to get more cycling shorts and always wear them... was just plain uncomfortable.
Thu - Swim :45;
went to the pool right after dropping Fox off at school. Swam for about 40 minutes, I think I went 1300m in that time, but it may have been 1700. Took around 15s rests between 50s, and was breathing pretty well the whole time (going 2-3 full strokes between breaths).
Run :30
ran around my neighborhood at lunchtime. Went 2.63 miles in 32 minutes (started walking again at 30, but didn't hit the lap button right off). My heart rate got up to 180 at one point, averaged 165... kinda high.
Fri - Run 1:00 - aggressive in all zones
ran 3.88 miles in 51 minutes, for a 13:15 min/mi pace. Think I hadn't eaten enough because I just got really tired after about 30 minutes, and never really recovered. Kept heart rate pretty low (avg 146, top 168).
Sat - OFF
Sun - Bike 1:15 - zones 1-2, rolling course
Didn't end up doing this one. I had a baseball game in the morning, and then poker for a long time later. Was going to try to squeeze it in on monday, but decided that would be overload for this next week.
Monday, August 17, 2009
Los Alamos Triathlon
Friday night I drove out to Los Alamos (stopping in Albuquerque to pick up my mom) for the Los Alamos Sprint triathlon. This was a different race for me, first I've ever seen that is bike-swim-run, first I've done that is any weird order.
The bike started out through a little bit of town, then it goes onto the Los Alamos National Labs, and then it goes up a ginormous hill. This hill was brutal. I had decided to go without my Forerunner, so I couldn't tell how slow exactly I was going, but I was going dead slow. I think the top of that hill was at about 2 miles in, then the course was a succession of some rolling hills, then a good sized downhill. Then back up a bit to the turnaround. Getting back up that last downhill was nasty too. Then I could just start building to the huge downhill where I was flying... always my favorite part (I'm sure some sickos like the uphill parts). Was a good cruise back to transition.
So, after racking the bike, I had to take off my first set of shoes and socks and run around the building to jump in the pool. The water was very nice after the ride. I made my way down the first lane, then at the end I started to turn around and go back on that same lane... I didn't realize these were 50m lengths. When I saw I was going to soon be running into people I ducked under the lane line to go back down lane 2 (or 7, whatever it was). Oh, and it felt like both of my legs had anchors on them... so I was pretty much all arms. I had a pretty good swim overall, I didn't have to backstroke or stop at all, I was very happy with it. My time on the swim was 13:41, but that includes both T1 and T2, so I think that was pretty good.
So, on to the run. I got out to the second transition and put on my running shoes and running stuff.... and had a bunch of water. The run was okay... I didn't go super slow (well, not for me), and not blistering fast either. I had to walk quite a bit, so I did... run course was nice and pretty flat.
So, overall I was happy. I didn't make my goal time of 1:30 (finished at 1:44), but I think most of that was due to the monster hill that I didn't account for, and that I'm currently not well suited for (someday!).
The bike started out through a little bit of town, then it goes onto the Los Alamos National Labs, and then it goes up a ginormous hill. This hill was brutal. I had decided to go without my Forerunner, so I couldn't tell how slow exactly I was going, but I was going dead slow. I think the top of that hill was at about 2 miles in, then the course was a succession of some rolling hills, then a good sized downhill. Then back up a bit to the turnaround. Getting back up that last downhill was nasty too. Then I could just start building to the huge downhill where I was flying... always my favorite part (I'm sure some sickos like the uphill parts). Was a good cruise back to transition.
So, after racking the bike, I had to take off my first set of shoes and socks and run around the building to jump in the pool. The water was very nice after the ride. I made my way down the first lane, then at the end I started to turn around and go back on that same lane... I didn't realize these were 50m lengths. When I saw I was going to soon be running into people I ducked under the lane line to go back down lane 2 (or 7, whatever it was). Oh, and it felt like both of my legs had anchors on them... so I was pretty much all arms. I had a pretty good swim overall, I didn't have to backstroke or stop at all, I was very happy with it. My time on the swim was 13:41, but that includes both T1 and T2, so I think that was pretty good.
So, on to the run. I got out to the second transition and put on my running shoes and running stuff.... and had a bunch of water. The run was okay... I didn't go super slow (well, not for me), and not blistering fast either. I had to walk quite a bit, so I did... run course was nice and pretty flat.
So, overall I was happy. I didn't make my goal time of 1:30 (finished at 1:44), but I think most of that was due to the monster hill that I didn't account for, and that I'm currently not well suited for (someday!).
Monday, August 10, 2009
8.10 - 8.16 Schedule
mon - swim 500m nonstop
tue - run 10 minutes
wed - bike 20 minutes, 3x10sec accels
thu - bike 30 minutes
- well, I've been sick all week, so I haven't done any exercise yet. I think I'm well enough to ride the trainer for 30 minutes tonight.
yep, rode for 30 mins
fri - off
sat - Los Alamos Race!
sun - baseball
tue - run 10 minutes
wed - bike 20 minutes, 3x10sec accels
thu - bike 30 minutes
- well, I've been sick all week, so I haven't done any exercise yet. I think I'm well enough to ride the trainer for 30 minutes tonight.
yep, rode for 30 mins
fri - off
sat - Los Alamos Race!
sun - baseball
Monday, August 3, 2009
8.3 - 8.9 Schedule
mon - needed a recovery day, more for my legs than my back surprisingly. Will swim tomorrow.
tues - swim 500m nonstop, odd numbered 25s easy, evens faster
Did this at lunchtime. Took me 10 minutes.
wed - run :30
Ran around my new favorite streets near my house. Started off a bit too strong I think (running 10 min/mi for the first 8 minutes or so... had delusions that I could run that for 30 mins straight. Then once I broke down and started walking some, the walking breaks came much easier. Averaged 12:12 min/mi over 2.46 miles.
thu - bike :30 w 6-8 10 sec accels
Did this on the trainer, took it nice and easy
fri - swim 500m nonstop, odd numbered 25s easy, evens faster
took me around 11 minutes, but the last 100 I had to stop a few times to clear out my goggles... looked like 8 minutes at 400m (which is the distance for my next race).
sat - bike :30 (trainer)
again nice and easy on the trainer. Was checking my balance and decided to try lowering my seat a little bit. Plan to try it out properly tomorrow.
- brick: bike 1:00, run :30
I'm starting to get a cold, and after baseball yesterday I didn't feel well at all (sore, tired, and sick). Need to power through this next week somehow though. Anyway, result was, I played baseball, but I didn't do this brick. (plus I had Fox after the game so I couldn't really do the brick anyway... but should've at least ridden the trainer).
tues - swim 500m nonstop, odd numbered 25s easy, evens faster
Did this at lunchtime. Took me 10 minutes.
wed - run :30
Ran around my new favorite streets near my house. Started off a bit too strong I think (running 10 min/mi for the first 8 minutes or so... had delusions that I could run that for 30 mins straight. Then once I broke down and started walking some, the walking breaks came much easier. Averaged 12:12 min/mi over 2.46 miles.
thu - bike :30 w 6-8 10 sec accels
Did this on the trainer, took it nice and easy
fri - swim 500m nonstop, odd numbered 25s easy, evens faster
took me around 11 minutes, but the last 100 I had to stop a few times to clear out my goggles... looked like 8 minutes at 400m (which is the distance for my next race).
sat - bike :30 (trainer)
again nice and easy on the trainer. Was checking my balance and decided to try lowering my seat a little bit. Plan to try it out properly tomorrow.
- brick: bike 1:00, run :30
I'm starting to get a cold, and after baseball yesterday I didn't feel well at all (sore, tired, and sick). Need to power through this next week somehow though. Anyway, result was, I played baseball, but I didn't do this brick. (plus I had Fox after the game so I couldn't really do the brick anyway... but should've at least ridden the trainer).
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