So it begins again. I'm going to (at least try to) follow the "6 weeks to an Olympic Tri" plan from Gale Bernhardt's "Training Plans for Multisport Athletes". The race I'm thinking about doing in 6 weeks is the Desert Classic Duathlon though... which is basically Olympic length running and biking in a different format (run-bike-run). I figure I'll just keep doing swimming training too since that is my main goal, but this should work for this race too.
Tues 1/13 - Swim 10 x 50m, rest 15-30 sec between 50s
- Well, I did go and do this one, but I forgot to pay attention to the Zone it was supposed to be. I was in probably Zone 4 (busting my ass and having a hard time breathing), but these Tuesday swims are supposed to be Zone 1 or 2, which is nice and easy.
Wed 1/14 - Run 30 mins with 4-6 20 second accels
- Went to FAC this morning and did this. This time I did pay attention and this is supposed to be Zone 1 or 2 as well. I found that a 4.5 mph pace was reasonable for me for jogging and breathing OK. For the accels I went up to around 6 mph (still pretty slow). I used an incline of 2 (degrees I guess), but still running on the treadmill always seems orders of magnitude easier than running for real. Just keeping my weight in one place and moving my legs I guess is what it is.
Thu 1/15 - Bike 45 mins
- just did this on the exercise bike. Took it nice and easy while watching some taped Daily-Colbert.
Fri 1/16 - Swim Set 1: 4 x 100m, resting 15-30 between 100s (Zone 1-2)
Rest: 1-2 minutes between sets
Set 2: 6 x 50m, resting 10 between 50s (Zone 3)
- Went to FAC this morning to do this swim. I took it very easy on the 100s, and most of the 50s too really (turned it up a little bit). Took around 25 minutes total. Oops.. I see that I was resting too long between the 50s (15s), and not long enough between the sets... only waited 30s there.
Sat 1/17 - Brick: Bike 15 mins, Run 15-30 mins
**** moved to Sunday *****
- moved this to sunday, but I did it... 15 and 15. I was supposed to stay in zone1/2... but I think when I was running I went too far (even though I was going 4.5 mph with incline of 2 just like before)... so biking then running pushed me over the edge I guess.
Sun 1/18 - Bike 1:00 - 1:30
**** moved to Monday *****
- 1:00 on the exercise bike.... easy rider. I'm thinking now that I should probably not do the duathlon on 2/22 that I was thinking about (Olympic length biking and running)... probably better to stick to the slowly ramping up plan. I'm thinking Flagstaff Triathlon in July will be the first at Olympic length.
Wednesday, January 14, 2009
Tuesday, January 6, 2009
1/4 -1/10
1/4 - I managed to get some motivation and got back into the pool on Sunday. I swam for 31 minutes, getting in 1000m. I started off with 30 second breaks between 50m laps, but toward the end I tried to speed up to make the 1000 before 30 minutes (didn't quite make it).
Kayaking in Hawaii
Well, in my last post I forgot that I did do one session of exercise... I rented a kayak at Kailua for a few hours. I'd never been kayaking before, and it was a lot of fun.
I paddled out to these 2 islands (Mokolua)... they are bird sanctuaries, but you can land on the beach and walk around a bit, just not go up the hill where the birds nest. After that I went back towards the beach, then over to flat island, which is... a really flat little island. There are birds that nest there as well, so I just walked around a little bit. Paddling itself was pretty fun, after the islands I just cruised around a little. I saw 2 different sea turtles while just roaming, one just had his head poking out of the water... then the other guy poked his head out, then I could see his whole back before he dove under, was pretty.
Overall it was a good workout too, for my back and shoulders mostly. I did however manage to give myself a nice rope burn on my back... getting back in the kayak I sat on the leash for the paddle, but pulled it out against my back I guess. I forgot I had done it until later that day I took a shower and it was super sore. Wasn't sure that it wasn't a man-o-war sting until I remembered the tether incident.
Well, that was that... maybe I'll post a couple pictures for the nobody who reads this... haha.
I paddled out to these 2 islands (Mokolua)... they are bird sanctuaries, but you can land on the beach and walk around a bit, just not go up the hill where the birds nest. After that I went back towards the beach, then over to flat island, which is... a really flat little island. There are birds that nest there as well, so I just walked around a little bit. Paddling itself was pretty fun, after the islands I just cruised around a little. I saw 2 different sea turtles while just roaming, one just had his head poking out of the water... then the other guy poked his head out, then I could see his whole back before he dove under, was pretty.
Overall it was a good workout too, for my back and shoulders mostly. I did however manage to give myself a nice rope burn on my back... getting back in the kayak I sat on the leash for the paddle, but pulled it out against my back I guess. I forgot I had done it until later that day I took a shower and it was super sore. Wasn't sure that it wasn't a man-o-war sting until I remembered the tether incident.
Well, that was that... maybe I'll post a couple pictures for the nobody who reads this... haha.
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