7/13-7/19
-off
-swim 15x50m
Took me 18 minutes to do this with 10s rests.
-run :20
Ran :20 right after the above swim (well... soon after)... went 1.9 miles in those 20 minutes at a 1 degree(?) incline.
-bike :45
Finished my penultimate training session before the race... took it easy, rode 40 minutes and went 8.59 miles for a 12.8 mph avg. Max hr was 165 with an average of 143.
-off
-brick... bike :20 run :10
well, did this today... wasn't too pleased with my form on either biking or running, but the resulting speeds were not too bad for taking it easy... I was especially tired though for taking it easy too, which was not promising. I'm going with the delusion that after any rest/taper week, the next workout will be bad, but then after that you will be rested and ready to go. Will see tomorrow how this theory holds up in practice.
-race day
Monday, July 13, 2009
Monday, July 6, 2009
7.6 - 7.12 Schedule
7/6-7/12
mon -swim 18x50m
took me 21 minutes to do this... I think that's my fastest time ever for 900m. Also went with 15 second rests between 50s.
tues AM -run :30
ran at lunchtime. I really like the new loopy course I've started doing by the house. It's not perfectly ideal (have to do a bit of uphill right off the bat to get there), but its pretty handy... three streets run parallel and then turn to intersect, so I can just loop around them over and over but still get variety. (mostly flat too, which is nice) This run I went for 29:07 and ran 2.6 miles, a 11.12 minute/mile average. Average heart rate was 148 bpm.
tues PM -bike :45
Played tennis for 1:45 instead of this. I may do some spinning on the trainer tomorrow or thursday too though.
wed -swim 10x100m, 10x50m
did this swim at lunchtime. Took me 38 minutes total, with 15 second rests between the 100s, 2 minutes between the sets, and 10-15 between 50s (mostly 10, but a few were longer).
thu -off
fri -brick... bike :30 run :45-1:00
rode for 31 minutes, 8.22 miles for a 15.8 mph avg (not bad!), then 2 minutes for transition, and then 45 minutes of running, went 3.61 miles for a 12:34 minute/mile pace.
sat -off
sun -bike 2:30-3:00
went and did the bike course this AM. 1:34, 15.7 mph avg (was over 40 for a bit... love the speed), avg HR was 166. After I got back to where transition should be, I walked with the bike a bit toward the car. Tried to jog, but man was my upper leg area shot. Whenever I do bricks it always feels a bit bad, but not like this (think it was the distance/time in the saddle). So, I might have to walk for a bit before jogging (before walking again up the monster hill at 1.5 miles).
mon -swim 18x50m
took me 21 minutes to do this... I think that's my fastest time ever for 900m. Also went with 15 second rests between 50s.
tues AM -run :30
ran at lunchtime. I really like the new loopy course I've started doing by the house. It's not perfectly ideal (have to do a bit of uphill right off the bat to get there), but its pretty handy... three streets run parallel and then turn to intersect, so I can just loop around them over and over but still get variety. (mostly flat too, which is nice) This run I went for 29:07 and ran 2.6 miles, a 11.12 minute/mile average. Average heart rate was 148 bpm.
tues PM -bike :45
Played tennis for 1:45 instead of this. I may do some spinning on the trainer tomorrow or thursday too though.
wed -swim 10x100m, 10x50m
did this swim at lunchtime. Took me 38 minutes total, with 15 second rests between the 100s, 2 minutes between the sets, and 10-15 between 50s (mostly 10, but a few were longer).
thu -off
fri -brick... bike :30 run :45-1:00
rode for 31 minutes, 8.22 miles for a 15.8 mph avg (not bad!), then 2 minutes for transition, and then 45 minutes of running, went 3.61 miles for a 12:34 minute/mile pace.
sat -off
sun -bike 2:30-3:00
went and did the bike course this AM. 1:34, 15.7 mph avg (was over 40 for a bit... love the speed), avg HR was 166. After I got back to where transition should be, I walked with the bike a bit toward the car. Tried to jog, but man was my upper leg area shot. Whenever I do bricks it always feels a bit bad, but not like this (think it was the distance/time in the saddle). So, I might have to walk for a bit before jogging (before walking again up the monster hill at 1.5 miles).
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